August 9, 2020

Class at JFK PAVILION

Skill Work
Single Leg Squat Strength
(Need: step/box, DB/KB/Plate)
3 rounds

Lateral step ups
⁃ 10 reps total (5 each leg)
⁃ Slow and controlled lower, try to keep body weight in heels, hips sit “back”

Reverse lunge (knee first) or Shrimp Squats
⁃ 10 reps total (5 each leg)

Single Leg deadlift
⁃ 5-7 reps each side
⁃ Weighted
⁃ Supporting leg has slight bens at knee. Focus on hinging at hips only.
⁃ Keep back flat, chest tall

Warm-up for WOD
Dynamic Warm Up (~50 ft each exercise)
⁃ Jog
⁃ High knees
⁃ Butt kickers
⁃ High power skips
⁃ Leaping / Bounding
⁃ Side shuffle
⁃ Side sweeps

Workout
Need: mat to lay on

10 sprints
Sprint distance 50m (walk back)
Rest 90-120 seconds in between
⁃ 5 burpees + sprint
⁃ 10 front rack lunges + sprint
⁃ 10 tuck-ups/v-ups + sprint
⁃ 5 push ups + sprint
⁃ 10 goblet squats + sprint
⁃ 10 alternating v-ups + sprint
⁃ 5 shoulder taps (each arm) + sprint
⁃ 10 shoulder to OH + sprint
⁃ 10 tuck jumps + sprint
⁃ FINALE 20 star jumps + sprint