WARM-UP
2:00 CARDIO CHOICE
INTO…
2 ROUNDS
4/4 T-SPINE ROTATIONS
8 ALT. 90/90 HIP ROTATIONS
4/4 SUPINE HAMSTRING SCIATIC FLOSS
8 ALT. DEADBUGS
INTO…
AMRAP X 4 MINUTES
4 ALT. BOX STEP UPS
4 LUNGE-LUNGE - SQUAT W/ PVC
4 VERTICAL JUMPS
INTO…
3 MINUTES POINTS OF PERFORMANCE FOR THE OVERHEAD SQUAT.
STRENGTH
10-8-6-8-6-4*
OVERHEAD SQUATS
*START LIGHT AND BUILD TO MOD +. THE SECOND WAVE SHOULD BE HEAVIER THEN THE FIRST.
WORKOUT
FOR TIME
15-15-15-15-15
BOX JUMPS (24/20)
5-10-15-10-5 OVER HEAD SQUATS (115/75) (95/65)
