04.15.2021

Warm Up
3 sets
40 seconds jumping rope
30 seconds Jefferson curls
20 seconds plank hold

then..
hip speed jumping
5 sets
1. 6 slam balls
2. burpee skater jump x 8 (4/side)
rest 30 seconds



Mobility
2 rounds
banded ankle distraction x 30 seconds each side
deep squat plate hold x 30 seconds
banded glute bridges x 20
banded clam shells x 15/side

Strength
back squats
every 2:00 for 8:00
6 reps back squat
start @ 65-75% and build with good form


WOD
"Wait a Minute"
13:00 AMRAP
60 feet farmer carry
10 tall plank KB pull throughs (5/side)
60 feet rack carry
10 tall plank KB pull throughs