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“You need a new TV”
30 MIN. AMRAP
TEAMS OF 2
10 T2B
10 Pull-ups or Muscle Up
20 KB Swings
30 Synchro Air Squats
30 Synchro Burpees
40 Double Unders
50 Cal (Machine)
POWER HOUR
WARM-UP
3 min blood flow
Into
2 x
5 banded broad jumps (monster walk back into original position)
2 x
10 hip rocks
10 t spine rotations
10 cat cows
STABILITY
2 x
10 mini band lateral walks/side
10 reverse lunges with hip flexion
10 band pull aparts
Strength: Squat Accessory work
3 x 10 Front squats
3 x 8/ Side weighted reverse lunge into a step up
3 x 8 Weighted Split Squats
Superset
10 split jumps
3 X 12 RDLS
Superset
10 box jumps
CORE
3 x
20 Russian twists
3 x 10 elevated hip glute bridges off bench or med ball (hamstring focus narrow stance heels driving down into bench )