Partners stretching
Warm up
- 10 ps single leg walking DL
- 10 mb push up side to side
- 10 burpees
- 10 side to side lunges
- 2x gym walking hip openers
- 10 banded good mornings
- posterior chain release
Strength
SUMO DL 5 5 4 3 2 1 1 1 alternate with
8 high jump burps over bar
METCOM “MARY” 20 min AMRAP
5 HSPU/ wall walks or holds
10 1-legged squats/ use box and weight plate for counter balance 10/15/25
15 pull ups / ring and bands
METCOM “MARY” 25 min AMRAP PUMPED UP
5 HSPU
10 ps 1-legged squats/ use box/ bands and weight plate for counter balance
15 pull ups / ring and bands
10 ring dips
2x parking lot, back peddle