- 400 m run
- 10 jumping lunges
- 25 m monster walks / squat shuffle
- Stay part way down and keep glutes active!
- Down and back
- Banded falls
- Two rounds, with a 1 minute break:
- 50 m ladder sprint, 10 m increments
- Pose practice: forward run out, backward run to return
- 12 Rounds of 1 Min on, 30 seconds off
AMRAP 6 minutes:
- 8 goblet lunges
- 10 box jumps
- 12 KB Swings
Use the same KB for lunges and swings, scale weight to allow you to cycle quickly without sacrificing your midline stability.