Mobility
Foam roll quads and lower back ~ 2 minutes
Warm-Up
Run up and back to 1st St. Then 2 rounds: 12 steps duck walk, 8 inchworm push-ups, Butt kicks up and back, high knees up and back, :30 hip flexor wall stretch ea. side
Advanced Class:
Barbell Lunge: 3 x 8 (alternating, 4 ea. leg) straight sets @ 7-8RPE (~80-85% of set of 8 from 4/24/13)
Alternate max rep sets w/minimal rest until you reach 50 reps of each movement:
Bulgarian Split Squat (50 ea. leg, no added weight)
Hanging leg lift
3 rounds for time:
40 Double Unders (sub attempts)
10 Burpees
Intermediate On-Ramp:
Barbell Lunge: 3 x 8 (alternating, 4 ea. leg) straight sets @ 7-8RPE
Alternate max rep sets w/minimal rest until you reach 30 reps of each movement:
Bulgarian Split Squat (30 ea. leg, no added weight)
Hanging leg lift
3 rounds for time:
30 Double Unders (sub 60 singles + 10 jump 1/4 squats)
10 Burpees