Warm up
4 rds
5 cat/cow
10 90/90 rotations
20 walking hip flexor stretch

7 sets of 3
Front squat from ground

Between sets
3-5 compression squats on bosu ball

25 kbs
100 double unders
25 kbs
75 double unders
25 kbs
50 double unders
25 kbs
25 double unders

Cap is 11 minutes

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s