Warm- Up
Strength -“Lunges & Back Squats”
Every 2:00 x 3
5 Light Weight back squats with 2 count pause at parallel & 2 count pause below parallel 95/65
Right into ……,
Every 2:00 x 3
12 Front Rack Walking Lunges from the rack 95/65
Workout
2 Rounds Of…
Right Leg
:20 Banded Leg lifts on knees
:20 Banded Donkey Kicks
:20 Banded Glute/Ham Extensions
Left Leg
:20 Banded Leg lifts on knees
:20 Banded Donkey Kicks
:20 Banded Glute/Ham Extensions
Rest 1:00
200m Slam Ball Shoulder Carry
2 Rounds ..
:20 Banded Goblet Squats 50/35lb DB
:20 Right Lateral Leg Raises
:20 Left Lateral Leg Raise
(You hold DB under chin for all exercises)
Rest 1:00
200m Slam Ball Carry
2 Rounds
:20 Wall Plank Hold
:20 Wall Plank Mt. Climbers
:20 Wall Plank Shoulder Taps
Rest 1:00
200m Slam Ball Carry
Finish with ….5:00 min Time Cap
100 Dumbell Press + 1 Leg Extension (you are laying on your back for these) 50/35
****Break up your reps however you need to finish all 100 reps!
Stretch