Prep
Equipment required: Foam roller, medium/light band, light KB, medium band, plyo box
1) 1 Round:
– 60s each Foam Roll Glutes & Quads
– 10 each Dynamic Pigeon Pose
– 10 each Biphasic Hip flexor Stretch
2) 2 Rounds:
– 10s each Bird Dog Hold
– 10s each Star Plank
– 10s Curl-up
3) 3 Rounds of:
– 5 Banded Overhead Goodmornings
– 10 total Box Step-ups
– 3 KB Squat Jumps
A.
Seated Straight Leg Box Jump
6 x 3 every 60s
– Increase slightly from last week
– Start with feet off the ground, keep foot contact with the ground as fast as possible before jumping
L1: Box Jump to plates
B.
2/3 x 6-8 each.
OT2M
– 2 Warm-up sets, 3 working sets
C.
‘Cookie Dough’
For time:
10-9-8-7-6-5-4-3-2-1
Russian Kettlebell Swings (70/53) (or heavier if available)
Last tested: *2/18/21
L3: (53/44)
L2: (44/35)
L1: (35/26)
D.
3 x 30. Rest 60s
E.
– Lizard Pose x 60s
– Pigeon Pose x 60s
(5 breaths each position, long inhale, longer exhale)