A1) DB/KB Split Squat: 4 x 8 reps/leg, no rest
*more advanced – rear foot elevated, less advanced – front
foot elevated
A2) KB Goblet Squat: 4 x 8 reps at 31X1 tempo, Rest 2 min
B ) 8 sets:
30sec Double Under
30sec rest
C ) 4 min rest and mobility work
D ) 8 sets:
30sec burpee box jump (20/24”)
30sec rest
*Post results to
comments.
A1) 25#, no modifications
ReplyDeleteA2) 40#
B) first 4 minutes DUs, last 4 minutes red weighted rope singles
D) 20''
A1) 25# KBs (rounds 2-4: rear foot elevated)
ReplyDeleteA2) 40# KB round 1, 50# KB rounds 2-4
B) 4 sets with weighted rope, 4 sets DUs
D) 7-8 burpee box jumps each round