"Squats & Jumps"

Warm Up (3 Rounds):

  • 20 Runners
  • 20 Lat Overs
  • 20 Scissor Jumps

Then...

2 Rounds (30 sec on/30 sec off):

  • Paleo Chair
  • Mitch's Hip Warm Up

Then...

1 Minute Each (Per Side):

  • Dragon Pose
  • Lizard Pose

Strength (5,5,5,5,5):

  • Back Squat
    * Perform 3 Broad Jumps after each squat set *
    * Adding weight each set *
    * 1 minute rest between sets *

Met-Con (21-15-9-15-21):

  • Jumping Air Squat
  • Tuck Up
  • Push Up
    * Prowler Push between sets *

Cash Out (2 Rounds Each Side):

Holding a side plank:

  • 10 sec Hold
  • 10 Hip Dips
  • 10 Elbow Touch
  • 10 Knee Drive

Mobility (NFT):

  • Couch Stretch
  • Banded Hip Flexor Distraction
  • Lateral Hip Opener
  • Fragon
  • Saddle
  • Chest Opener
  • Cobra
  • Foam Roll