A1) Barbell Reverse Lunges 5x10 (alternating)
*Add 5-10lbs across all sets from last time if possible
A2) Seated Vertical Jumps 5x5
*Start seated on a box at just above parallel. Rock back, pick up the feet and drive them into the ground hard. Explode up into triple extension. Land, sit back and repeat. Hold light DBs at your sides, you pick the weight.
B) For Time:
50 Calorie Row/Bike/Ski
40 Wallballs
30 Hang Power Cleans
20 Front Squats
10 Burpees Over Bar
T1- Scale as needed
T2- 75/55
T3- 95/65
T4- 115/75
Mobility -
2 Rounds For Quality:
Side Lying T-Spine Rotation x 20 each side
1:00 Pigeon Stretch each side
1:00 Foam Roll Lats (each side)
20 Cat/Cows