Warm up

 

• 10 ps single leg walking DL 
• 10 mb push up side to side 
•  10 burpees
• 10 side to side lunges
• 2x gym walking  hip openers
• 10 banded good mornings
• posterior chain release

Strength

SUMO DL  5 5 4 3 2 1 1 1 alternate with

8 high jump burps over bar

 

METCOM “MARY”    20 min AMRAP

5 HSPU

10 1-legged squats/ use box and weight plate for counter balance 10/15/25

15 pul ups / ring and bands

 

METCOM “MARY”    25 min AMRAP PUMPED UP 

5 HSPU

10 ps 1-legged squats/ use box

15 pull ups / ring and bands 

10 ring dips

2x parking lot, back peddle