Monday April 15th, 2019

Warm Up:

5 Minutes Cardio
//
Lunge matrix
06 reps to each position
Forward
Side
Back
Forward with reach to floor
Back with reach over head
Forward toes in
//
Air squat complex
3 reps wide Feet straight
3 reps wide Feet In
3 reps wide Feet Out
3 reps Normal Feet straight
3 reps Normal Feet In
3 reps Normal Feet Out
3 reps Narrow Feet straight
3 reps Narrow Feet In
3 reps Narrow Feet Out
//
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Box Squat:

5 x 5 reps, rest 2 mins.
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Front Foot Elevated DB Split Squat + Romanian Deadlift 

4 x 12 (@2121 tempo)
+
4 x 12 (@2020 tempo

Rest 2 mins
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Goblet Squat:

5 reps@32/24, rest 15s
10 reps@24/16, rest 15s
15 reps@20/12, rest 15s
20 Jump Lunges

Rest 2 mins
x3
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Power Intervals:

In 40s
10 heavy Wall Balls@30/20lb
Max effort C2/Assault bike
Rest 3 mins
x 4 sets

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