WARMUP
1-2 MOBILITY/ACTIVATION ROUNDS (COACH LED)
10 Alt. 90-90 Hip Rotations
10/10 Single Leg Glute Bridge-Ups
10 Glute Bridge-Ups
10 Calf Raises
10 Tib Raises
*Option to incorporate banded monster walks for more posterior chain activation.
Into…
AMRAP x 5 MINUTES
5 Plate Air Squats*
25 Single Unders
5 Heels Elevated Squats**
25 Tall Jump Single Unders
STRENGTH
5×3
1+1/2 Back Squat
*Use the same Moderate weight for all sets. 1 Rep = Full Squat Down + Stand-Up to Halfway + Squat Back Down + Stand.
(Score is Weight)
WORKOUT
7 ROUNDS FOR TIME
10 Back Squats (95/65)
35 Double Unders
(Score is Time)
OPTIONAL AFTER PARTY
EMOM x 9 MINUTES
MIN 1 – :45 Alt. Groiners
MIN 2 – :45 Alt. 90-90 Hip Rotations
MIN 3 – :45 Cat/Cows
(No Measure)
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