WARM-UP
ON A 5:00 RUNNING CLOCK…
50 JUMPING JACKS
20 ALT. KNEES TO CHEST
20 ALT. LUNGES
10 SQUAT JUMPS
SATURDAY SQUATS, SQUATS, SQUATS
EMOM X 12 MINUTES
MIN 1 - TEMPO DB FRONT SQUATS ( 3111)
MIN 2 - MAX AIR SQUATS
MIN 3 - MAX WALL SIT
FULL-BODY WORKOUT
EMOM X 12 MINUTES
MIN 1 - :50 MAX DB THRUSTERS
MIN 2 - :50 MAX DB FRONT SQUAT HOLD
MIN 3 - :50 MAX ALT. SIT-THRUSTS
MIN 4 - :50 MAX DB HOLLOW HOLD
5/30 Zoom Teens 11:30
Warm Up – Quick Feet with directions: on whistle blow or two blows
Drop to the floor
Jump up
Then: 3x
10 scapula push ups
10 single leg DL
Skill – 8 min
10 suitcase split squats
10 DB bent over rows
WOD –
3 rounds - :40/:20
1 – rear support
2- split squat (:20/:20)
3 – up downs
4 – high plank
5 – hang clean and jerk
1 min rest