Prep

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

1) 1 Round:

– 60s each Foam Roll Glutes & Quads

– 10 each Dynamic Pigeon Pose

– 10 each Biphasic Hip flexor Stretch

2) 2 Rounds:

– 10s each Bird Dog Hold

– 10s each Star Plank

– 10s Curl-up

3) 3 Rounds of:

– 5 Banded Overhead Goodmornings

– 10 total Box Step-ups

– 3 KB Squat Jumps

A.

Seated Straight Leg Box Jump

6 x 3 every 60s

– Increase slightly from last week

– Start with feet off the ground, keep foot contact with the ground as fast as possible before jumping

L1: Box Jump to plates

B.

DB Box Step Ups

2/3 x 6-8 each. 

OT2M

– 2 Warm-up sets, 3 working sets

C.

‘Cookie Dough’

For time:

10-9-8-7-6-5-4-3-2-1

Russian Kettlebell Swings (70/53) (or heavier if available)

Goblet Squat

Last tested: *2/18/21

L3: (53/44)

L2: (44/35)

L1: (35/26)

D.

Banded Pull Through

3 x 30. Rest 60s

E.

– Lizard Pose x 60s

– Pigeon Pose x 60s

(5 breaths each position, long inhale, longer exhale)