Warm up;
2nd Floor Run
50FT High Knees
50FT Butt Kicks
50FT Toy Soliders
50 FT Duck walks
5/side Perfect stretches
1 min plank hold
30 Sec Wall sit hold
Strength
Every minute on the minute for 5 minutes perform
3 Front Squat @ 65%-70% 1RM Front Squat
-Then-
10 Front Squat @ 55% (as fast as possible) -
think of this as an explosive drill with the speed element
Beginner:
Every minute on the minute for 5 minutes perform
3 Training Bar Back squats or Empty bar / 5 Goblet Squats
-Then-
10 Back Squats for Quality
Metcon : Amrap 12 min
60 Double Unders
20 Toes to bars
10. Front Squats (135/95)
Beginner Option:
60 Single unders or Jumping Jacks
20 Hanging knee raise or V-UPS
10. Double dumbbell squats or Goblet Squats (35/20) (24/16kg)
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