Wednesday, June 22nd, 2022

warm-up (15 minutes)

3 rounds
75 single unders
10 dynamic squats
10 band pull aparts
10 jumping lunges
10 band full ROM front raises

Every 2 minutes on the minutes x 5 rounds

long jumps x 5 reps

*Jump as far as you can. Don’t rush reset after each jump, you should treat each rep as if you’re doing a single.

every minute on the minute x 6 rounds
odd minutes: farmer hold
even minutes: overhead DB hold

*Work on core bracing and stability around the shoulder joint, challenge yourself. If you have to break during the minute rest until the next minute.

4 rounds for time (8 minute cap)

12/10 cal air bike
6 box jump overs

*This is fast and your legs and lungs will be on fire. Try to push through and scale what you need to so you can move fast and smooth.