Warm-Up
2 rounds of
10 Alt Samson Lunges
20 Jumping Jacks
10 Arm Circles/direction
then,
2 Rounds of
10 Side Plank reach and squeeze/ side
10 Hips to Wall
Prep
3 Rounds of
Rig to Rack Broad jump in as few jumps as possible (reset after each jump)
Met-Con
EMOM, 21min, rotating among the following three exercises:
Mobility
Band Hamstring Series
1 minute each position per leg: Straight up, to outside, across body
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Worked with 16kg kb, 20# ball for slams, and 25# plate for sit-ups. Good one!