General Warm Up
3 Rounds
10 Step Ups
10 KB RDLs
10 Box Jumps (step down)
then
2:00 Pigeon Stretch (each side)
Workout
5 Rounds
20 KB/DB Goblet Step Ups 53/35lbs or less
20 KB Swings or DB Hang Snatches 53/35lbs or less
20 Box Jumps or jump overs
Extra
Alternating Tabata*
1: Flutter Kicks
2: Legs Extended Hold
*Perform 8 cycles of each
Scaling
- – Reduce the amount of repetitions or rounds
- – Substitute the KB/DB for a gallon jug
- – Replace box jumps with lateral line hops
