Monday 08/01/22

 

Workout

Warm Up

AMRAP 6 
20 jump ropes 
10 (total) lateral step ups
10 empty bar front rack rotations
5 empty bar tempo front squats 
10 (total) bird dogs 
10 (total) single leg hip bridges 

Strength 

4 sets 
5 front squats (building to 75%)
1:00 hollow hold 
-1 min rest between sets 

WOD 

3 sets 
AMRAP 3 
10 (total) 1 DB step ups (50/35 40/20)-24”/20”
15 sit ups 
30 double unders /60 singles
-1 min rest between each AMRAP (athletes pick up where they left off)

 

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Nicole MelchioneComment