|5 minutes: Forward lunge stretch x 30s/30s + shin box wave x 10 + wide stance squat rotation x 4|
5 minutes: Goblet squat x 10 + squat jump x 10 + supine scorpion x 10
20/10 x 5: Squat/squat hold
|12 minutes: |
– Barbell step back lunges x 12 + Pull ups x 10 + OH slam ball Throw to wall x 6
– Front Squats x 8 + Slider hamstring curls x 6/6 + banded kick backs x 10/10
|With a partner: |
1) For 4 minutes: 30s barbell back squat butt to ball for max reps. Alternate every 30s with your partner. Each person can have their own barbell. Do not drop empty barbells.
2) 4 minute max calorie ski. After each turn, perform 8 jumping lunges. No more than 12 pulls each person.
3) 4 minute max rep plate push ><. One person goes ><, then switch
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