XC High schooler workout

dynamic warm up for 8 min > skips, hops, shuffle, etc...

12 min AMRAP run 200 while partner does 8 x DB squat thrust, DB Dead Lift , DB Power Clean, DB Front Squat, DB push press > switch No rest between rounds.

3 rounds 12 x knee/quad extension on bench 12 x Bosu Squats 12 x Abmat sit up Partner rides 2 min hard on Assault bike or recumbent bike > switch

3 rounds 15 x bent over DB rows 15 x barbell bench press for speed 15 x Swiss ball knee to chest