Prep
Equipment required: Medium/light band, medium/heavy band, plyo box, Light KB
1) 3 each Spiderman Lunge
2) 3 Rounds of:
– 5 each Banded Bird Dogs
– 5 KB Squat Jumps
– 10 Banded Glute Bridges
– 10 total Box Step-ups
A.
DB Squat Jump + Box Jump
4 x 3. Every 60s.
– 1 Squat Jump + 1 Box Jump = 1.
– Improve from last week
– Final Week
L1: 5 KB Squat Jumps
B.
Hang Power Clean
5 x 2 every 60s.
– 2-3 Warm-up sets
– Improve from last week
– Final Week
L1: Work on technique or DB Hang Power Clean 5 x 5 every 90s.
C.
‘Kingmaker’
AMRAP 6
1 DB Burpee (50/35)
1 each DB Reverse Lunges
– Goal: HARD effort
L3: (40/25)
L2: (30/15)
L1: (20/10) (Up downs)
D.
Jefferson Kang Curl
3 x 3. Rest 60s
– Light weight, this is a mobility exercise