A. 3 sets:
12 DDB Split squat jumps (6 each leg)
9 bench press
9 tempo RDLs (make the full rep take 10 seconds)
Using 1 KB
B. 10 minutes on Rebounding lateral jumps
Scale for hurdles if you struggle with a box.
Into 12 weighted DDB box step ups
Rest between superset
C. AMRAP 10
20 Hollow rocks
20 KBS (24/16)
10 Strict HSPU
10 Weighted jump lunges
warm up;
2 min bike or rower.
3 rounds of
5 walk outs then,
into a lizard for 20 sec on both sides(back knee off floor stay active in stretch/ rotation of upper body too
10 push ups