WARM UP:
:30 OF RUNNING IN PLACE
:30 OF JUMPING JACKS
:30 OF ALTERNATING KNEES TO CHEST
THEN..
3 ROUNDS OF
5 DB DEADLIFTS
5 DB HANG POWER CLEANS
5 DB STRICT PRESS
5 HAND RELEASE PUSH-UPS
50 SINGLE JUMP ROPES
LOWER BODY PUMP:
3 SUPERSETS OF (:30 REST BETWEEN SETS)
A1) 20 FROG PUMPS+20 SEC ISOMETRIC CONTRACTION AT THE LAST REP
A2) 10 GOBLET CURTSY SQUATS ON LEFT LEG
10 GOBLET CURTSY SQUATS ON RIGHT LEG
REST 60 SEC
3 SUPERSETS OF ( :30 REST BETWEEN SETS)
B1) 10 SUPERMAN’S WITH 3 SEC PAUSE AT THE TOP
B2) 16 ALTERNATING GOBLET KOSAC SQUATS
REST 90 SECONDS
CONDITIONING (MOVE FOR QUALITY):
14 MIN AMRAP:
50 DOUBLE UNDERS/100 SINGLES
40 AIR SQUATS
30 ALTERNATING DB POWER SNATCHES
20 SIT-UPS
10 BURPEES OVER THE DB
REST 90 SECONDS
ACCESSORY WORK:
3 SETS OF ( 15 SEC REST BETWEEN MOVEMENTS)
10-12 SINGLE ARM DB UPRIGHT ROWS
8 SIDE PLANK ROTATIONS
10-12 DB SKULL CRUSHERS