Warmup
For 6 min
30s Single unders or line hops
30s Sit-up
30s Air squat
–Then–
30s each
Bottom of the lunge each leg
Bottom of the squat
Wall calf stretch (each leg)
Workout Notes
AMRAP + Max reps is the format for today! When you get to the lunges you will do max reps of the lunges (weighted or unweighted) until the 3 min is up.
If you think you will have trouble getting to the lunges in under 3 min, reduce the side to side hops to 15-20!
Workout
5 Rounds/Cycles
3 Min amrap
30 Side to side jumps over sandbag/dumbbell
10 Upright row
15 Hang clean
Max weighted lunge steps in remaining time
*Rest 1 min between rounds/cycles
Cool Down
For 2 min
Calf stretch
Seated hamstring stretch
Pigeon stretch
and then