WARM UP
2 ROUNDS
:30 RUNNING IN PLACE
:30 JUMPING JACKS
:30 ALTERNATING SIDE LUNGES
:30 BEAR HOLD
THEN...
3 SETS
5 (EACH LEG) SPLIT STANCE DUMBBELL RDL’S
10 DUAL DB BENT OVER ROWS TO EXTERNAL ROTATION
5 BROAD JUMPS
25 DOUBLE UNDERS/ 50 SINGLE UNDERS
(REST :30 BETWEEN SETS)
MUSCLE CONDITIONING:
3 SUPERSETS OF:
A1) FROG STANCE DEADLIFTS X12 REPS (3 SEC TEMPO ON THE ECCENTRIC PHASE)
A2) KB FRONT RACK POSITION DEFICIT SPLIT SQUATS X10 REPS EACH LEG
(:30 REST BETWEEN SETS-3 SECOND TEMPO ON THE ECCENTRIC PHASE)
CONDITIONING:
12 MINUTE AMRAP:
25 DOUBLE UNDERS/50 SINGLES UNDERS
12 DB FRONT SQUATS
10 DEVILS PRESSES
12 DB FRONT SQUATS
25 DOUBLE UNDERS/50 SINGLE UNDERS
REST 2:00
3 ROUNDS NOT FOR TIME
20 ALTERNATING CURTSY SQUATS
20 FROG PUMPS