GENERAL WARM UP
3-5 Minutes foam rolling/lacrosse balling anything that needs love (or doing a prewod Gowod routine)
then…
3 Rounds
10 Calf Raises each side
20 Banded Psoas March
:60 Wallball Stretch
2 Rounds
20 Quadruped Opposites
:15 Adductor Plank each side
2 Rounds
8 Half Kneeling Slam Balls each side
10 Jump Squats
FRONT SQUATS
Front Squat 7×5
At a rate of perceived exertion of 7
rest 2 minutes between sets
GOBLET REVERSE LUNGES
4×8 each side (16 total)
rest 2 minutes between sets
CORE STABILITY
4 Rounds
20 Front Rack KB Marches *can put band around feet
rest 2 minutes between sets
*can also use DBs or a Barbell if don’t have two challenging weight KBs