1x
1:00 Jump rope ( practice DU)
50 mini band side to side steps
50 Mini band glute bridges
25/25 mini band clam shells
25 mini band air squats
Then…
2 Sets
:30 Wall Sit
:30 Max Reps Pistols Squats
:30 Max Reps Jumping Lunges
Then…
Every 2:30 x 4 (week 1 of 4)
6/6 Farmers hold bulgarian split squat , Rear foot elevated
+
6-8 Strict Pull-ups (weighted)
20-30 Banded curls
Then…
15:00 EMOM:
Min 1:
10 Pull-ups (3-4 muscle ups)
+
20DU/30singles
Min 2: Max Cal bike
min 3: rest
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