General Full Body for 2-3:00
Hip Series Stretching x 1-2:00ea
Single Leg RDL to Balance x 5ea (Slow and controlled)
Squat Stretch + Rotation x 5
All 4s Round and Ext x 10
Open Book x 5ea (Deep breathes at open end)
Leg Cradle & Lateral Lunge x 5ea
Push Up + Shoulder Taps + Arm/Leg Raise x5
Push Up position (No push Up) + Opp toe touch & Elbow 2 Instep x 3ea
Line Jumps, jump rope or harvard steps on a low step for :30 quick

Front Squat @ 85%
(50%x 5, 65×3, 75x 2, 80%x2)

Continue with what you’ve been working with but either slow the tempo down with lower reps or Double the reps with a smooth tempo to make each set tough but doable

5 Burpee Pull Ups (Less reps or burpee jumping PU)
10 Slam Ball Slams (20-25/30-40#)
10-25 Double Unders (:30 at the most)
REST 2:00
(20:00 AMRAP)

These rounds should be fast!

1:00-1:30 rounds is the goal so scale the Burpee pull up reps down to 3 or 4 or do 5 Burpee Jumping Pull Ups…

Slams should be unbroken and quick and pick a Double under number that you can complete quickly and unbroken or scale to single or Harvard steps for 15-25 reps total…

Scale to Burpees only if you dont have a pull up bar, use light DBs or a single moderate DB and do ground to overhead with it and if you don’t have a jump Rope use a low stairway step to Harvard steps or do 25 jumping jacks…

Justin VanBeek

Written by: Justin VanBeek

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