| Warm up |
| -2x: Hinge rotations x 4 + Hip lifts x 8 + Standing straddle floor touches x 10 – 8 minutes: Goblet squats x 8 (slow) + SL pogo hops x 20s/20s + hop to split lunge x 12 total |
| Strength |
| – 3 way lunge x 5R/5L + Partner banded back pedal >< + Slider sprinters x 8/8 – FFE Step back lunge (wtd) x 8/8 + SL Hop R>/L< + Goblet squat with curl at bottom of each rep x 10 |
| Work |
| 1. 5 sets: >< Sprints x 2 (if needing to bike: 8rds 20/10 sprints/rest) 10 min EMOM – 3 DB burpees – 3 DB DL – 3 DB Thrusters – Hold dumbbells in Farmer carry position until it’s time to go back to burpees. |
Skip to content
Fill out the form below to get started
Take the first step towards getting the results that you want!