FRIDAY
WARM-UP
AMRAP x 3 minutes
30 single unders
20 shoulder taps
10 tuck-ups
-then-
1 round
5 3s Negative Air Squats
20 Scorpion
10 Floor Facing Angels
10 Cat Cows
1:00 Elevated Child’ s Pose Stretch
-then-
Ankle/Calf Mobility-
2rounds:
:30 lizard lunge stretch
:30 toe walk
:30 heel walk
Resistance:
A1. Weighted pistols / Single leg box squats: 8-10 each side x 3 sets each side
A2. 12 Split stance DB curl + shoulder press
Rest :30
CONDITIONING
B. AMRAP 20
15 Leg Tuck and Twist
30 goblet squat
15 Leg Tuck and Twist
25 KB/DB swings
15 Leg Tuck and Twist
25 Burpees
15 Leg Tuck and Twist
20 overhead single arm lunges (10 each arm)
15 Leg Tuck and Twist
10 single arm man makers (switch as needed)
MOBILITY
Coaches choice - focus on hamstrings & lower leg