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3xs:
1min Jump Rope (any variation)
5 Inchworm
10 Squat Jumps
10 Pike Compression
10 Jumping Lunges
5 Rounds
10 Strict Toes to Ring
:90 single KB alt box step up (53/35)*
100 Double Under
*Step ups should be to a 10″-12″ box
5 Rounds
10 Strict Knee Raise
:90 single KB alt box step up (35/26)*
100 Double Taps OR :45 sec of DU practice
5 Rounds
10 V-Ups
25 Lunge, Lunge, Squat
100 Double Taps
Optional Accessory:
Tempo Bench Press 3 x 12 (:3 sec down and :3 sec up)
2 x 10 of each Rear Delt Raise, Lateral Raise, Front Raise
Straight Arm Band Lat Pull Down: Accumulate 75 reps
Foam Roll Calves:
1-min ea. Side
Foam Roll Quads:
1-min ea. Side
