Prep

Equipment required: Foam roller, medium/light band, light KB

1) Foam roll Quads & Hamstrings & Adductors x 60 each

2) Adductor Rock Back Stretch x 60s each

3) 3 each Spiderman Lunge

4) 3 Rounds of:

– 5 each Banded Bird Dogs

– 5 each Goblet Split Squats

– 5 KB Squat Jumps

A.

Seated Box Jump

2/5 x 2 every 60s.

– 2 warm-up sets, 5 working sets

– Final week

– Increase height from last week

– Start with feet off the ground, and minimize ground contact.

B.

1 1/4  DB split squats

2/3 x 10-12 each. 

OT2M

– 2 Warm-up sets, 3 working sets

C.

‘Karen’

150 Wall Balls (20/14)

– Goal: HARD effort. Partner up and judge each other like the open.

– Last tested 2/8

L2: (14/10)

L1: (75 Reps) (10/8)