10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Work on any additional mobility/stability
2 x 10 frog hops
Then –
10x total Split Jumps (or Lunge in Place) + 30sec Sprint @ Machine of choice (or jump rope!)
20x total Split Jumps (or Lunge in Place) + 30sec Sprint
30x total Split Jumps (or Lunge in Place) + 30sec Sprint
Rest 2 minutes
X 2 rounds (bump up to 3 rounds for heavy hitters)
Then –
60m Farmers Carry
30m Rock Carry w/Med Ball
10x Plate Halos each direction
10x (each side) Lateral hops – on floor, BOSU, parallettes
X 4 rounds, rest as needed
Then –
Cool down, stretch