Monday, February 26th 2024

WARM UP

2 x :45 Spanish Squat Hold

50 Single Unders

5 Burpees

10 Air Squats

5 Burpees

50 Singles or 25 Dubs

MOVEMENT/MOBILITY – mini band, barbell

*mini band around knees

10/10 banded side steps

10/10 banded monster walks forward/ backward

10 air squats

8/8 clam shells

*band around feet

20 high knee marches

*grab box

3/3 SL Step Downs

4/4 Step Ups

10 Pogo Jumps

4 Box Jumps

4 Burpee Box Jump Overs (work footwork)

BURPEE CONDITIONING

EMOM x 8

“x” Burpee Box Jump Overs

*pick a number you can complete every round

*this should be hard but doable

*score is total reps

*should be about :40 of work/:20 of rest

STRENGTH/SKILL

Every 4 Minutes x 4 Sets

5 Heavy Front Squats

50 Double Unders

10 Strict HSPUs

*build to a heavy set of 5 on FS

*good opportunity to practice dubs for about :45

*scale to less reps/negatives/z-press