Warm Up
1:00 running on the spot
10 mountain climbers with twist
20 single leg hops/side
10 airplane push ups
10 tin man
5/5 single arm front squats
x 2 rounds
A.ÊFront Squat
7-5-3-7-5-3
65-70-75-70-75-80%
OR
4 sets
10/side rear foot elevated split squats
Superset w 15 jump squats
B.Ê3 Rounds
20 front rack lunges
20 toes to bar
REST 3
6 Rounds
10 front rack lunges
10 toes to bar
Warm Up
10 PVC pass thrus
:30 OH carry L
:30 OH carry R
10 Slow Squats
1:00 Run on spot
x2
BURN
3 Rounds 1 minute stations
DB thrusters
Single Arm Power Cleans
Hops over DB
Single Arm Push Press
Burpees
Rest
4 Sets
20 Bent over flys using light db
(soup cans also work)
20 band pull aparts
:45 extended plank hold
Warm Up
3x
30sec skips/hops
8 lunge and reach
6 boot strappers
4 tuck jumps
2 wall walks
SWEAT
40-30-20-10
Suitcase deadlifts
Sit ups
Jumps over backpack
**After each round perform a 30sec side plank on each side
Challenge
Practice single leg squat OR how many in 1:00?
