WARM-UP
2:00 CARDIO CHOICE
INTO…
AMRAP X 7 MINUTES*
10 WALL BALL STRICT PRESS
12 LUNGES W/TWIST
14 JUMPING JACKS
*FOR 2ND ROUND SWITCH TO:
10 WALL BALL THRUSTERS
12 LUNGE + LUNGE + SQUAT
25 HIGH KNEES
FOR 3RD ROUND
10 WALL BALL THRUSTERS
12 COSSACK SQUATS
10/10 LATERAL BANDED STEPS (BAND ABOVEKNEE)
STRENGTH
10-8-6-10-8-6*
FRONT SQUAT
*BUILD TO 70% OF 5 REP HEAVY BY YOUR FIRST SET OF 6 RESP AND TRY TO MAINTAIN THE 70% FOR THE LAST THREE SETS OF 10,8,6.
WORKOUT
FOR TIME
100 DU’S (200 SINGLE UNDERS)
INTO…
21-15-9
SINGLE DB STEP UPS (50/35)(24/20)
BUTTERFLY SIT-UPS
INTO…
100 DU’S (200 SINGLE UNDERS)
