Workout: 1_31_2024

Warm Up

– 8 minutes; Sprawl > Push up > jump through > stand x 8 + lateral lunges x 8 + deck squat x 8  – 1 minute squat sit – 2x: Side shuffle >< + A-skips >< + High steps >< – Sprints >< x 4 (1 at a time)

Strength

– 4x: KB Swings x 10 + Jump Slams x 10 – 3x: Goblet squat (heavy) x 8 + Single leg side to side hop x 20R/20L + Power pogo hop x 10 – 3-4x: Weighted walking lunges x 12 + Banded power jumps x 10 + partner hamstring curls x 6

Work

3-4 sets:  – 20s barbell jump overs (be reactive) – 10s rest – 20s Barbell hang power cleans  – 10s rest – 20s barbell front squats – 10s rest – 20s Barbell shoulder to OH  – 10s rest  – 20s Barbell bent row  – 1 minute rest