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Tabata 8 minutes:
-Jump rope variations
-Mountain climber variation (knees inside arms, feet outside hands, spiderman)
AMReps 9 mins: Box Jump Overs, Dumbbell Box Step-ups
As many reps as possible in 9 mins of:
2 Box Jump Overs, 24/20 in
2 Dumbbell Box Step-ups, 50/30 lbs, 24/20 in
4 Box Jump Overs, 24/20 in
4 Dumbbell Box Step-ups, 50/30 lbs, 24/20 in
6 Box Jump Overs, 24/20 in
6 Dumbbell Box Step-ups, 50/30 lbs, 24/20 in
8 Box Jump Overs, 24/20 in
8 Dumbbell Box Step-ups, 50/30 lbs, 24/20 in
10 Box Jump Overs, 24/20 in
10 Dumbbell Box Step-ups, 50/30 lbs, 24/20 in
Continue adding 2 reps to each movement each round until time expires
– Piriformis roll 2 minutes per side
– Banded hamstring stretch 2 minutes per side
