Prep
4 Sets
Prisoner Kneel to Stand x 10 reps
Side Plank Clamshell x 10 per side
Duck walk x 10 steps forward 10 steps backwards
At Home
A.
5 Sets
Wall Sit x 60 sec
Step forward Lunges x 30 sec
Step back Lunges x 30 sec
Rest 1 min
B.
5 min Amrap
Jumping Jacks x 100 reps
Alternating Cossack Squat x 50 reps
Tuck Ups x Max reps remaining time
Rest 2 min
5 min Amrap
Jumping Jacks x 100 reps
Tuck Ups x 50 reps
Alternating Cossack Squat x Max Reps Remaining Time
At the Gym
A.
5 Sets
Barbell Front Rack Step back Lunge x 16 reps (8 per leg) *lift from the floor*
+
Dumbbell Floor Press x 20-25 reps 20’s/15’s
On the 3min Marks
*complete all Lunges on one leg before doing the other leg)
*Start with light weight and build each set to moderate weight on the last set. Don’t go heavy, we are trying to get our strength back the right way without injury so don’t try to jump back to the weights you were moving before.
B.
5 min Amrap
Double unders x 100 reps
Goblet Squat x 50 reps 55/35
Kettlebell Swing x Max reps remaining time 55/35
Rest 2 min
5 min Amrap
Double Unders x 100 reps
Kettlebell Swings x 50 reps 55/35
Goblet Squat x Max Reps Remaining Time 55/35