Leg day for sure. This is from my gym workout.
Warm up:
1 minute row
10 yard duck walk
10 overhead presses in full squat (use pvc pipe or just
the bar)
10 kettle bell cleans each arm
10 bridge ups (just the hips off the floor. Don't risk
rotator cuff injury with pushing up shoulders)
30 second handstand hold or plank
10 yards knee hugs
10 backward rotations each arm
10 ankle rotations each direction
10 minutes of squat snatch practice. I am so week, I just
use a 35# bar. I know, I need to practice.
Main set"
3 rounds of the following (keep in mind I am using very
light weight for these following exercises:
3 squat snatches (I just used the bar)
12 Russian kbell swings
4 overhead squats
12 Russian kbell swings
5 front squats
12 Russian kbell swings
Run 4 miles at moderate to fast pace.
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