Workout of the day
We’re switching it up a bit. You’ll still get your running in, but this time you’ll split up the squats for better balance and intensity.
The workout of the day consists of:
8 rounds for time of:
- 400 meters Run
- 8 Bulgarian Split Squats per leg
Scaling
- For beginners: modify run to 200m and do regular squats instead of split squats.
- Intermediate: stick with the run distance but reduce split squats to 6 per leg.
- RX: Keep it as is.
No equipment
- No equipment: Replace Bulgarian Split Squats with Lunges (12 reps each leg)
- Small space: Replace 400m run with 1 minute high knees.
Warmup
- 5 minute light jog or fast walk
- Dynamic stretches: high knees, butt kicks, and arm circles
- Leg swings (front to back and side to side)
- Air squats (20 reps)
- Lunges (10 per side)
Cooldown
- 400m easy jog or walk
- Calf stretch (hold 45 seconds each side)
- Quad stretch (hold 45 seconds each side)
- Hamstring stretch (hold 45 seconds each side)
- Hip flexor stretch (hold 45 seconds each side)
