Sunday April 26th

Sun 8:30am Class – Join URL: https://zoom.us/j/226909441

General Warm up:

3 sets of 10 Jumping Jacks, 5 Burpees, 10 Squats, 5 Push-ups, 10 Abmat Sit-Ups

Stretch/Mobility:

Figure 4 on Foam roller – 1 minute each side
Shoulder Internal Rotation – 1 minute each side
Calf Stretch – 1 minute each side

Part 1:

4 sets of :30 second Wall Sit, :30 seconds of Glute Bridges,  :30 seconds of Jumping Squats.  Rest 60 seconds between sets.

Specific Warm up:

2 rounds of
7 KB Deadlifts
7 Box Jumps
5 Push Ups

Part 2:

AMRAP 15 of 20 KB Deadlifts, 15 Box Jumps, 12 Push Ups.

Scale:

Box Jumps => Step Ups => Broad Jumps, Pushups => Box, Bench, Knees

Notes:

Focus on Box Jumps, Deadlifts will tire your legs. Break up Pushups into manageable sets if needed.

Cooldown:
Roll lower back, hamstring, triceps

Alternative Part 2:

Part 2:

AMRAP 15 of 20 Deadlifts (185/135), 15 Box Jumps, 12 Hand Stand Pushups.

Scale:

Deadlift => Weight, Box Jumps => Broad Jumps (4’/3′), HSPU => Abmat

Notes:

Focus on Box Jumps, Deadlifts will tire your legs. Break up HS Pushups into manageable sets.