Warm Up:
- 10 wall squats, pause 3 sec at bottom of the squat.
- 30 mt climbers
- 10 push ups
- 10 jumping lunges
- 10 v-ups
- up and back toy soldiers
- up and back drinking birds
- up and back spiderman walks
- up and back high knees
Mobility:
2:00 min ea. side Ball tack and floss, glute (see MOB poster)
WeightLifting:
G/W back squat wk 3
6@70%
6@75%
then 5 @60% with 3 sec pause at the bottom of squat.
Have someone count 1 one thousand 2 one thousand....
Workout:
4 rounds for time:
15 KBS 20/24kg
30 DU's
12 plate burpees (burpee onto a 45# plate)