Friday – 1/5/18

Warm-up
Butt kicks
High knee pillar skip
Straight leg pillar skip
Single leg bounds
Squat jumps
+
jump review for below

Workout
A. Every 2min, for (five sets):
1-Step Box Jump x 5 reps
*Take 1 step leading into a 2-foot take off. Box height will be
dictated by your ability to land in an above parallel position.
+
Every 3min, for (two sets):
Single-Leg Broad Jump x 5/leg
*Take off with 1-foot and land with 2 feet in a balanced position

B1. Prone Chinese Planks; :30sec x 3 sets, rest 60sec
*Load these heavy w/ Dip Belt or plates on low back/butt to make the :30sec challenging.
B2. Suitcase Carry; 150’/arm x 3 sets, rest 60sec

C. For time:
40 Wall Balls (20/14 lbs to 10′)
20 Pull-Ups
30 Wall Balls
15 Pull-Ups
20 Wall Balls
10 Pull-Ups
10 Wall Balls
5 Pull-Ups
*Time Cap = 15min