WARM UP FLOW (10 minutes)
Toe Raises
Calf Raises
Wall Sit
Good mornings > Alt Single Leg Deadlift
Air Squats > Goblet Squats
No Push burpees
T-spine rotations
Worlds Greatest Stretch
Burpees into a Squat
STRENGTH (20 minutes)
Front Squats
9-9-6-6-3-3
One set every 2-3 minutes
Level 1) Goblet Style with KB (or) DB & double the rep scheme
Level 2) Recommended percentages 70-75-80-85-90-90+%
METCON (10 minutes)
AMRAP in 10 minutes (reps)
20 Air Squats
15 No Push Burpees
20 Wall Balls @ 20/14
15 Box Jumps Overs @ 24/20
20 KB Goblet Squats @ 54/35
15 No Push Burpees
20 KB Goblet Lunges @ 54/35
100 Double Unders
One complete round = 225 reps
Level 1) Choose a weight that will allow you to complete the reps in 1-2 sets and modify where needed (eg; Box Step-overs & Singles)
Level 2) As designed
Level 3) Wall Ball @ 30/20, KB @ 70/54, and Box Jump overs @ 30/24"
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