PreHab: Glute Activation, Calf Raises
Warm-up: KB Complex, Jump Variations, Sit-up Variations
WOD:
Rx: AMRAP 20mins (with a partner)
40 KB Swings
30 Box Jumps
20 Weighted Sit-ups
*Only 1 Partner can work at a time
*Divide the reps however you’d like.
*You must complete all the reps of one exercise before moving on to the next movement.
Rx+: AMRAP 20mins (with a partner)
40 American KB Swings
30 Box Jump Overs
20 Weighted Sit-ups
*KB Straight up overhead on Swing
*Feet can touch top of box on the Box Jump Overs
*Feet can touch top of box on the Box Jump Overs
Option 1: AMRAP 20mins (with a partner)
30 KB Swings
20 Box Jumps
20 Weighted Sit-ups (light weight)
30 KB Swings
20 Box Jumps
20 Weighted Sit-ups (light weight)
Option 2: AMRAP 20mins (with a partner)
30 Russian KB Swings
20 Step-ups
10 Sit-ups
30 Russian KB Swings
20 Step-ups
10 Sit-ups
