Thursday October 26,2023

Group Warm-up: 2 Rds

• 20 dynamic squats
• 20 alt lunges
• 10 pvc overhead squats
• 10 pvc pass
• 10 sitouts

 

KB Leg Ladder Complex – 12 minutes

2-4-6-8-10-12

• KB Swing (Right)(Left)
• KB Clean & Lunge (Right)(Left)
• KB Clean & Squat (Right)(Left)

 

Workout Part 1: 8minute AMRAP

• :20’s Bike (legs ONLY)
• 10 Sandbag/med ball Clean & Squat

 

Part 2: 20 minute EMOM

• min 1: 1 minute Jump Rope
• min 2: 20 KB high pulls
• min 3: 1 minute Jump Rope
• min 4: 20  KB goblet squat

Core finisher:2 Rds

• 20 sit ups
• 20 russian twist
• 20 Alt v-ups