Workout: 20 November 2024

Gym Workout

Warm up: 3 rounds

1. 5 HSPUs (alternative: Pike-box hspu)
2. 15 Air Squats

Workout:

1. 2 sets of HSPUs going to failure (alternative: Pike-box hspu), superset with 2 sets of weightless walking lunges, 50 total, 25 each leg
2. Skill work:
   30 Pistol squats (alternating legs, 15 each leg) (alternative: any of the pistol squat variations based on skill)
3. 2 Mile jog at moderate pace

At Home Workout

1. 3 Rounds:
   – 5 HSPUs (alternative: Pike-box hspu)
   – 15 Air Squats
2. 40 Pistol squats (alternating legs, 20 each leg) (alternative: any of the pistol squat variations based on skill)
3. 75 deep air squats (hips far below knees) – complete as quick as possible, but quality reps with full knee flexion and extension
4. 3 x 400 m run, at goal mile pace, between each 400, light jog for 200 m