09/15/21

Power Up

Equipment: DBs or barbell

WARM UP:

Dynamic quad, hams and figure 4 stretch

Duck walk

Lunges

10 knee tucks + hop

Jump walk back

Cross jacks

WORKOUT:

5 mins EMOM:

10 Deadlifts

5 OH squats

Then: 100 jump rope

5 Front-back jump squats

5 In-out jump squats

Then: 100 high knees

6 Triple pulse lunge front kick

10 Thrusters

Then: 100 Squat pulses