WarmUP: Agile 8 + 30s Calf Stretch + ankle circles
Quick Feet/10 seconds each: (A series of quick jumps over a line)
- Two Feet Side to Side
- Two Feet Front to Back
- Ali Shuffle
- Quick Touches (“Pitter Patter”)
- Single Leg Front/ Back
- Single Leg Side/Side
A. Tempo Bench Press 2/2/x/1
- 3-3-3-3-3
- 2/2/x/1: 2 sec down/ 2 sec pause; 1 inch above chest (on the way up)/X-plode up/ 1 sec at top
B. For Time:
- 100, 90, 80…to 10 Single Jumps (jump rope)
- 10, 9, 8…1 Thrusters (95/65)(75/45)
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