Workout: 12_29_2023

Warm up
– 2x:  Lateral duck unders (under invisible hurdle) > + Calf scoops > + Fig. 4’s <

– 2x: Side shuffle >< + Carioca >< + Pogo hops >< + Duck walks ><

– 5 x Sprints >< x 2
Strength
20 minutes: 

– Barbell back squats x 10 (moderate)
– Speed skate to box jump x 3/3
– Banded glute bridge x 10
– Slider pike x 8

Work
Leave 20 minutes for this section

With a partner: 
– 100 calorie bike
– 100 FFE Jumping lunges
– 100 Russian twists
– 100 Barbell thrusters
– Guad run WITH YOUR PARTNER