Participate anytime with the recorded 9am group

Part 1.
Unconventional Strength:
3 Sets of 12-15 reps Goblet Pause Squats (3-5 sec pauses each rep), AHAP
-rest as needed between sets-
Post load and reps per set

Part 2.
For Time Complete:
800m Run
80 KB Swings (53/35#)
400m Run
40 KB Swings
200m Run
20 KB Swings
Post time, load, and any scaling

Row distances: 1000m, 500m, 250m
Bike distances: 1.3mi, .7mi, .3mi

Intended Stimulus
Today, the goal is to get in some unconventional squatting strength work. Today we will use both the pause and then number of reps to get the “heavy day feel”. Rest as needed between those sets of 12-15 Goblet Pause Squats. You should need it! We then move into a short and simple couplet of decreasing distance and reps. The intention here is to go for big sets of KB Swings. Think, 20 or more reps unbroken.. USA if you can get the set of 80 reps in 4 sets.. Russian Swings if your bell feels too heavy to accomplish that safely. These runs are not jogs or trots, so run hard!

General Warm-up
Go out and jog your 400m run course. Most of you have this measured out already, but if not, jog for about a minute, take note of where you are and make that your 400m turnaround point. When you get back, drop down into plank for some squat prep. We will lizard lunge for 1 minute each side, drawing circles in the ground with the hips, finding areas of tightness. Who feels the glutes from yesterday’s lunges?! Lay on your back and get 10 scorpions. Roll back over to the front for a 1 minute plank. Pop up and get in 10 slow air squats, taking care to send the hips back and down, keeping weight in the heels! Finish off the general warm-up with 10 broad jumps.

Specific Warm-up
Grab a moderately weighted KB or DB. Deadlift it 10 times. Russian swing it 10 times. Goblet squat it 10 times (no pausing.. YET). Take a 200m jog. This can be established much like the 400m. Jog for 30 seconds, note where you are and make that your 200m turnaround. It should take about a minute, give or take. Or, use a smart watch to get all your distances exact today. When you get back from your 200m run, grab a heavier KB or DB and go for 10 Deadlifts, 10 Russian Swings, 10 American Swings, and 10 Goblet Squats. If you have something heavier, grab that and let’s get on to our strength portion!

Unconventional Strength Notes
Like I mentioned earlier, we are going to use the number of reps and the length of the pause in the bottom of the squat to get the strength feel today. We are going to grab that heavy DB or KB and get a set of 12-15 Goblet Squats with a 3-5 second pause at the bottom of each rep. Take care to keep the torso upright and stay active in the bottom of each and every squat! After a few reps with a 3-5 second pause you should start to feel it! Rest as needed between sets, getting a total of 3 sets AHAP. A single set could end up taking you over a minute so mentally prepare. I want to encourage you to use your phone timer on these squats so you can have accurately timed pauses each and every rep.

Workout Notes
Try to push the pace on the running portion today. It’s likely more than half of the workout today time-wise! Then when you get to the KB Swings, try to get sets of 20 or more. Remember, if your bell is today heavy to do this with a USA swing, use a Russian swing. Keep that midline braced as you hinge, drive through the heels and squeeze the glutes as you stand, breath out at the top and then in as you hinge again. The run distance gets shorter each round so you can continue to run hard! Today, I want you to run the 400m course twice for your 800m run. We have already established the 400m course and 200m course in the warm-up.

Finish
Finish with a modified pigeon or supine figure four stretch, 90 seconds each leg. Then happy baby for 90 seconds. Go find the calf mobility video on our YouTube page and follow along with that as you finish your cool down!