Sprints
Emom x 5
:10 sec ALL out BIKE sprint for cals
(Goal is to hit as many calories as possible in 10 seconds)
Emom x 5
100m sprint all out effort each round
Booty Work
*Movements should all be slowww & controlled! Not Fast because that’s momentum.. we want to stimulate & work muscles properly here!
2 Rounds
60/40lb DB (don’t drop the DB for all reps)
-8 Sgl Leg RDL’s (8 each leg)
-8 Front Squats
-8 Front Rack Back Stepping Lunges (8 total)
:30 sec rest
-8 Bulgarian split squats Right Leg (no weight)
-8 Bulgarian split squats Left Leg (no weight)
Rest 1:00-2:00 min before starting 2nd round
2 Rounds
-10 Box Jumps 30/24’ (skill work)
-10 Ring T2B
1:00 Plank hold in push up position
*Goal for box jumps is to land almost straight legged & softly on top of box , do not bottom out!
Rest 1:30-2:00min
3 Rounds For Time….
10 Shuttle sprints
20 lateral hops over DB
10 V-Ups
*Goal is to preform speed with good form in each movement and transition!
Done
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