ANNOUNCEMENTS

 

 

HARDWARE AT HOME

 

WARM UP

 

3 ROUNDS

20 Seal Jacks

10 PVC Good Mornings

10 PVC Strict Press

5 Tempo Squats 32X0 (PVC Optional)

 

Then…

 

Spend 2-3 Min opening up the bottom of the squat to prepare for Cossack Squats

 

 

PART 1

 

3 SETS

Alternating Plyometric Lunge (jump or slide) with a 3 sec pause at the bottom: 3 – 6 reps each side (6 – 12 total)

*Rest ~2:00 after each set.

 

Then… 3 SETS

Weighted Cossack Squats with a 3 sec pause at the bottom of each rep: 6 – 10 reps each side (12 – 20 total)

*Rest ~2:00 after each set.

 

 

PART 2

 

5 ROUNDS – FOR TIME

5 Single Arm Hang Clean Right Arm

5 Single Arm Jerk Right Arm

5 Single Arm Hang Clean Left Arm

5 Single Arm Jerk Left Arm

10 Reps of “8 Count Body Builders”

 

 

 

OPTIONAL AB SESSION

 

NOT FOR TIME

3x “Around The World”

 

Around the World is…

10 Crunches

10 Crunches with Left Knee Up

10 Crunches with Left Leg Up

10 Hip Raises

10 Crunches with Right Leg Up

10 Crunches with Right Knee Up…

 

Then…

3 x :30 Side Plank Each Side (Don’t Come Down)

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