Warmup
5 Min double under practice OR 5 min easy bike
-Then-
2 Round
10m Duck Walk
5 Squat Jumps
10 Alternating Quad Pull
5 Squat Jump
10 Spiderman Stretch
5 Jump Squat
20 Sumo reach
30s Front rack stretch with a barbell or box
30s Seated hamstring stretch
Full Kit
Workout
8 Rounds:
5 Back squat 60-65% 1RM
-Rest 15s-
10 Heel elevated close stance goblet squat, pick weight (dumbbell or kettlebell)
-Rest 15s-
30 Banded knee extension
-Rest 1 min-
Accessory
3 Rounds
1 min v-up
1 min forward plank
1 min sit-up
Rest 1 min
Limited Kit
Workout
8 Rounds:
5 Front Rack DB/KB Squat, pick load
-Rest 15s-
10 Heel elevated close stance goblet squat, pick weight (dumbbell or kettlebell)
-Rest 15s-
30 Air Squat
-Rest 1 min-
Accessory
3 Rounds
1 min v-up
1 min forward plank
1 min sit-up
Rest 1 min
No Kit
Workout
8 Rounds:
5 Bag Front Squat, pick load
-Rest 15s-
10 Heel elevated close stance goblet squat, pick weight (bag or somethin)
-Rest 15s-
30 Air Squat
-Rest 1 min-
Accessory
3 Rounds
1 min v-up
1 min forward plank
1 min sit-up
Rest 1 min
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