Warm-Up 3rds
10 High Knees
10 Butt Kickers
10 High Knees
10 Butt Kickers 5 Squats w/ a 3 sec pause at the bottom
5 Drop Squats
5 Jump Squats
1. Strength 4rds 10 Resistance Band Squats, focus on pulling the knees apart on the way up and the way down 12 Alt. Cossack Squat, keep most of your weight on one leg while the other leg is kept out straight and to the side 16 Weighted Bridges *Rest as needed.
2. Workout of the Day
5rds For Time: (10min Cap) 12 (6each side) DB/KB Single Arm Thruster 40 Double Unders/ 30sec of practice/ 15 Tuck Jumps Mobility Finisher Banded Hamstring Stretch x 2min Each Side Couch Stretch x 2min Each Side