8:00 Min. Clock: 10 Vertical Jumps (goal is to jump as high as possible, don’t have to squat below parallel) 5 Inchworms 10 Bulgarian Split Squats (R/L)
2 Sets: 3 Rounds: 400m Run or 1:30 High Knees 15 Burpees 30 Step Back Lunges-Not alternating (15 Right Leg/15 Left Leg) -Rest 3:00 b/t Sets-
*If you are able to run, get outside for this one! Otherwise, substitute 1:30 of High Knees. *Keep the burpees at a smooth pace. *The step back lunges will go as such: 15 stepping back with your right leg. Then, 15 stepping back with your left leg.
Metcon Advanced with Some Equipment
2 Sets: 3 Rounds: 400m Run 15 Dumbbell Facing Burpees 30 Dumbbell Step Back Lunges (15 Right Leg/15 Left Leg) -Rest 3:00 b/t sets-
*Keep a moderate/fast pace on the run. If you don't have a space to run, substitute 1:30 of high knees. *The step back lunges will go as such: 15 stepping back with your right leg while the db is on your right shoulder. Then, 15 stepping back with your left leg while the db is on your left shoulder.
3 rounds: 10 Single Arm Upright Row (R/L) 15 Weighted Hip Bridges 10 Cat Cow Exercises
*If you don't have a dumbbell, use a weight from around the house for the upright row. *Here is a video of an upright row: https://www.youtube.com/watch?v=RK8gswWipG8 *Demo video of cat cow exercise: https://www.youtube.com/watch?v=KpNznspZZEY
10 Alternating Scorpion Stretches 4:00 Frog Stretch 10 Alternating Scorpion Stretches