Warmup
3-5 min any monostructural activity – (Skip rope, jog)
-Then-
Foam roll: 10-15 passes on each bodypart
-Glutes
-Hamstrings
-Upper back
-Lats
-Quads
-Then-
5 Air squat
5 Alternating lunge steps
5 Inch worm
5 Broad jump
-Then-
Workout
Complete as many rounds as possible in 14 mins of:
10 Zercher sandbag squat
10 Burpee box box jump overs, 24/20 in
Accessory
5×5 Sandbag row negatives – Start at the top of the row and drop down to a hang over 3s-5s.
5×10 Hollow rocks
*Rest 1-2 minutes between sets
and then