2 rounds:
5/5 hip airplanes
10/10 shoulder elevated glute bridges
30s/side side plank leg lifts
2 rounds:
30 seconds hip flexor stretch
30s/side eccentric ankle stretches
5/5 single leg jumps
4 sets:
5/5 single leg squat off box
(3 second eccentric)
12 minute AMRAP:
12 shuttle runs
12 ground to overhead
12 overhead walking lunges
Machine intervals 4 rounds2:00 on 1:00 off X 6 Rounds200 m run Max calories in time remaining 9 min EMOM1) 30 double unders or 60 singles2) 20
Skill: Kipping pullups 5 sets 6-10 kipping pullups 3 Rounds20 ring row 20 DB Push press 20 DB FS 400m Run
20 minutes, for quality:5 reps per side, t-hip rotation10 reps per side, single leg calf raise on plate10 reps, tibialis raise5 reps per side, knee
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