June 8, 2016

A) Warm Up

5min to complete 15-20 reps of each:
Single Jumps
Scissor Jumps (Cross legs over back and forth in front)
Jumping Jack Jumps
Running Jumps (like you are running on the spot)
10 Singles + 5 Double Unders x 2
15 Double Unders x 2

At the 5 min mark:


10 RDL w/bar no weight
10 walking lunges w/ rotation
10 plank toe taps

B) Strength
*focus on feeling the hamstrings and glutes*

4x Superset:

8-10 RDL (https://www.youtube.com/watch?v=GZAKFRNtxLY)
15-20 Banded Good Mornings

C) Met-con

18-15-12 of:
Calorie Row
Power Snatch, 95/65

Directly into…
18-15-12 of:
OHS, 95/65

D) Accessory Work

5 min EMOM DU. Choose a number that you can do unbroken in 30 sec or less.