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
//
_____________________________
Box Squat:
5 x 5 reps, rest 2 mins.
_____________________
Front Foot Elevated DB Split Squat + Romanian Deadlift
4 x 12 (@2121 tempo)
+
4 x 12 (@2020 tempo
Rest 2 mins
_____________________
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
_______________________
Power Intervals:
In 40s
10 heavy Wall Balls@30/20lb
Max effort C2/Assault bike
Rest 3 mins
x 4 sets