WARMUP
2 ROUNDS
1:00 Bike
20 Hops
10/10 Single-Leg Hops
10 Alt. Samson Lunge
10/10 Ankle Stretch on Wall/Rig
Into…
2 ROUNDS
30 Single Unders*
10 Cossack Squats
6/6 Knees Over Toe Lunges**
6 Push-Up + Down Dow
*2nd Round Perform Fast Single Unders
**Push your weight and front knee as far forward as possible with your foot staying flat on the ground.
SKILL
ON A 10:00 RUNNING CLOCK…
Practice Single Leg Squats
*Options:
Single Leg Box Squats
Rig Assisted Single Leg Squats
Plate Assisted Single Leg Squats
Pistol Squats
(No Measure)
WORKOUT
EVERY 3:00 x 5 SETS
50 Double Unders
25/20 Cal Bike
Max Alt. Pistols w/ Time Remaining…
-Rest 1:00 b/t Sets-
(Score is Total Alt. Pistol Reps)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
10 Tib Raises
1:00 Quad/Glute/Hamstring Foam Roll
10 Elevated Calf Raises
1:00 Back Foam Roll
-Rest as Needed b/t Sets-
(No Measure)
