one two step
Warm Up/Mobility
Warm-up
2 rounds
10 DB deadlifts
8 Step Ups
10 Plank to Pike
INTO…
1 Round
8 DB Shoulder Press
6 Tuck Jumps
6 Up Downs
INTO…
8 Box Jumps
8 DB Hang High Pulls
4 Burpees
10 DB deadlifts
8 Step Ups
10 Plank to Pike
INTO…
1 Round
8 DB Shoulder Press
6 Tuck Jumps
6 Up Downs
INTO…
8 Box Jumps
8 DB Hang High Pulls
4 Burpees
Strength
Back Squat (EMOM 10 x 5)
Stay at 65-70% of 2 RM
Metcon
Metcon (Time)
10 DB Devil’s Press (50/35)
40 Box Jumps (24/20)
20 DB Devil’s Press
20 Box Jumps
40 Box Jumps (24/20)
20 DB Devil’s Press
20 Box Jumps
Post Workout Mobility
Warm-up
2:00 Forward Fold
2:00 Couch Stretch (L)
2:00 Couch Stretch (R)
2:00 Couch Stretch (L)
2:00 Couch Stretch (R)
Finisher
Metcon
3-4 Sets
5 Tempo Empty BB Back Squat
(10 second down; 10 bottom) *Keep Perfect form
10 slow bicycle crunches
:30 Side Plank (L)/:30 Side Plank (R)
5 Tempo Empty BB Back Squat
(10 second down; 10 bottom) *Keep Perfect form
10 slow bicycle crunches
:30 Side Plank (L)/:30 Side Plank (R)