Warm Up:

2 Rounds:

  • 8 Spiderman steps
  • 10 See Saw steps
  • 8 Side Plank w/ Hip Drop and Reach
  • 10 Cossack Squats
  • 8 Hanging Shrug w/ 2 count pause in active postion

Strength/Skill:

Each set consists of:

  • 5 DB Squats
  • 10 DB Lunges (5 each leg, alternating)
  • 10 DB Box Step Ups (5 each leg, alternating.  Box height Rx'd at bottom of knee)

Complete 1 set every 4 minutes until you have completed 5 total sets

*All movements are performed with 2 DBs in rack position

**Increase weight each set, but perfection is your goal.  Think of this as skill work that you happen to be doing with dumbells in your hands.

Conditioning/Trunk Work:

9 Min AMRAP:

  • 20 Alternating Plank Reaches
  • 10 Captain Morgans - Left
  • 10 Captain Morgans - Right
 

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