Warm-up:
Individual…
Skip Rope 2 minutes
15 Hollow Rocks
Pigeon Stretch each side
Group…
15 Leg Swings
15 Trunk Twists
Spiderman Crawl Down
High Knees Back
Broad Jumps + 3 Squats Down
Butt Kickers back
Review Back Squats and build to working sets
Strength and Skill:
Five sets of:
Back Squat x 2-4 reps
Rest 2 minutes
Take 15 minutes to complete.
Fitness:
Four rounds for time of:
20 Walking Lunges
20 V-Ups
Performance:
Four rounds for time of:
20 Walking Lunges (55/35 lb Dumbbells or Kettlebells)
15 Toes to Bar
Time cap of 14 minutes.
Mobility:
LAX to Glutes
Roll Posterior
Cobra Stretch for abs
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