9/21/21

September 21, 2021 by DNRadmin

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Warm Up: 10 mins
N-S
High Knees
Butt Kicks
Single Leg Squat Jump
Spealler Rolls
Then
5 mins Partner Med Ball Warm Up

Mobility: 10 mins
10 Mins to smash and or roll out:
Quads, Glutes and Hammies

Strength: 8 Mins
3 Rounds
30 Reverse Crunch
30 Hollow Cross Body Mountain Climbers
30 Straight Leg Hip Lift
30 StarFish Crunches
30 Sec Rest

Metcon: 20 Min
Every 2 mins For 20 mins
Mins 0:00-10:00 (5 rounds)
7 Med Ball Cleans 30/20
14 Box Jumps Overs 20/24

Mins 10:00-20:00 (5 rounds)
10 Wall Balls 30/20
3 Box Jump 30/24