05/07/24

Light Speed

Equipment: DBs, slamball or KB

Warm Up:

6 mins cap:

Ladder 10-8-6-4-2:

Squats

Frankensteins

Windmills

Half dive bombers /swimming

Workout:

30-30-30 x 4R:

1. Jump rope - Thrusters
2. Full hay bailers L - R
3. Sumo high pulls - Volleyball shuffle
4. OH back lunge high knee L  -R