Warm Up
2 Rounds of (12-15 min):
- P1: 150 Single Unders
- P2: Rower until P1 is complete
-then-
- x2 – 1 length walking crossover hamstring stretch + 10 scap push ups
- x2 – 1 length walking lateral lunges (l/r) + 10 down dog push ups
- x1 – 2 lengths high skip with knee drive + 15 KGSU
Part I:
HIIT (23 min)
6 Rounds of:
- Ex. #1 – 40s Elevated push ups (feet on box)
- Rest 20 sec
- Ex. #2 – 20s Alternating Power step ups on bench/box
- Rest 40 sec
*After 6 Rounds – rest 3 minutes and stretch
4 Rounds of:
- Ex. #1 – 30 sec underhand pullups
- Rest 15 sec
- Ex. #2 – 30 sec toe taps on Med Ball
- Rest 15 sec
Part II:
Strength Endurance EMOM x 20 Min
- M1 – 10 KBS + 10 Knees to Chest
- M2 – 15 Hip thrusters on Ball w. 45lb plate
- M3 – 10 Plyo Push Ups + 5/5 Rainbow Med Ball Slams
- M4 – 15 Empty Bar Curls