Warm Up
Jumprope 3 minutes
Dynamic Drills
Ankle & Hip Mobility
Then
- Walking Lunge x 1 length
- Burpee Broad Jump x 1 length
- Goblet Squat x 10 @ 30X1
Workout of the Day
A. 4 Sets
- A1: Back Squat x 8-10 reps @ 30X1 – Rest 60 seconds
- A2: Lying External Rotations x 8-10 per @ 3010 – Rest 60 seconds
B.
In teams of 2, partners alternate movements to complete as many rounds and reps as possible in 15 minutes of:
- Wallball x 10
- Burpee x 10
- Alt KB Snatch x 10
