WARM-UP -
3 sets:
10 Roll and Reach
20 Banded Side Steps
10 Banded Glute Bridges
-into-
3 sets:
30 Single Unders
5 Back Squats (empty bar-
build in weight)
20-second Knee Plank
STRENGTH -
5 sets x 5 Back Squats @
60% 1RM Back Squat
* Complete a set every 1
minute, on the minute for 5
minutes *
WORKOUT PREP -
2 sets:
10 Double Unders
5 Push Ups
WORKOUT - “Buddy the Elf,
what’s your favorite color?”
Freedom (RX’d)
5 sets
100 Double Unders
30 Push-Ups
- Rest 1:00 between sets -
** Repeat from Tues Nov
23, 2021
MOBILITY -
1 min foot smash with
lacrosse ball (each side)
1 min pec smash on rig with
lacrosse ball (each side)
1 min foam roll lats (each
side)