Before the teaser Spring weather leaves us, let’s get outside for some fresh air.

Perform each exercise for 30 seconds.  Complete each round with a garage run.  Rest 60 seconds between rounds.  If you are one of the faster runners, do some active rest with boot-strappers and spider lunges, while everyone finishes up.

• Single Leg Reaches L
• Single Leg Reaches R
• Lateral Lunges L/R (alternating sides 60 seconds)
• T Stabilization Push Ups
• Deep In and Outs
• Garage Run

4 Rounds

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1A) Pull Ups 10-5-10-5

1B) Box Jumps 10-5-10-5

2A) Snatches 4 x 8/8

2B) Suitcase Deadlift 4 x 4/4

3A) Russian Twists 3 x 6/6

3B) Paloff Press 3 x 12/12

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1A) Half Turkish Get Ups 5 x 30sec/30sec

1B) Plank 5 x 30sec

Res 60 seconds between rounds.

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2A) MB Swings 4 x 20

2B) Sit Ups 4 x 10

2C) Threaded Lunges 4 x 10/10

2D) Horizontal Flutter Kicks 4 x 20

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There are still plenty of open spots on the board at Urban Athlete for you to post photos of what you do with your Urban Athlete training.  Here’s a photo of Aaron rock climbing the other night.

1A) Pull Ups 4 x 5

1B) Ring Rows 4 x 10

1C) Push Ups 4 x 10

1D) Vertical Press 4 x 5/5

2A) Lateral Lunges 4 x 8/8

2B) Step Ups 4 x 8/8

2C) MB Hip Bridges 4 x 8/8

2D) Lateral Cone Jumps 4 x 8/8

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Complete each exercise for 60 seconds, for a total of 5 rounds. Take 60 seconds of rest between each round.

• Ring Rows
• Sandbag Bear Hug Squats
• Kettlebell Swings
• Resistance Band High Knee Running
• Four Corners Drill

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Molly hits some snowy trails, and still has that smile on her face!

Thursday’s Workout

• 1A) Snatches 5/5, 5/5, 3/3, 3/3, 3/3, 1/1, 1/1
• 1B) Goblet Squat 5, 5, 3, 3, 3, 1, 1

Increase the weight on each set.

• 2A) Pull Ups 5 x 5
• 2B) Weighted Walking Lunges 5 x 5/5

• 3A) Vertical Press 3 x 6/6
• 3B) Super Plank 3 x 6/6

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