Monday, August 18

Warm-Up
3 Rounds of
20 Jumping Jacks
15 Band Good Mornings
10 Squats
5 Jump Squats

Strength – Box Squat (30 minute cap)
1 x 10 w/ bar
1 x 5 @ 30%
1 x 5 @ 40%
1 x 3 @ 50%
5 x 3 @ 60%

Met-Con
EMOM 12min (4 Rounds each)
10 Heavy Russian KB Swings
5 Plank to Squat to Broad Jump*
10 Dynamic Med Ball Sit-ups**

* from plank position, jump to squat, then spring forward as far as possible; focus on landing in stable stance with knees out; Stand, turn around and reset in plank position
** sit-back, reaching Med Ball overhead to floor, then sit up and throw Med Ball into wall; use an abmat, and feet should be anchored w DBs