Prep
Equipment required: Foam roller, medium/light band, light KB
1) Foam roll Quads & Hamstrings & Adductors x 60 each
2) Adductor Rock Back Stretch x 60s each
3) 3 each Spiderman Lunge
4) 3 Rounds of:
– 5 each Banded Bird Dogs
– 5 each Goblet Split Squats
– 5 KB Squat Jumps
A.
2/5 x 2 every 60s.
– 2 warm-up sets, 5 working sets
– Final week
– Increase height from last week
– Start with feet off the ground, and minimize ground contact.
B.
1 1/4 DB split squats
2/3 x 10-12 each.
OT2M
– 2 Warm-up sets, 3 working sets
C.
‘Karen’
150 Wall Balls (20/14)
– Goal: HARD effort. Partner up and judge each other like the open.
L2: (14/10)
L1: (75 Reps) (10/8)