Warm Up:

6 Min AMRAP of:
10m Inch Worms
6 Cossack Squats
10m Duck Walk
6/6 Split Squats
10m Calf Walk

Strength: Lower Body

3 Super Sets of:
8/8 Front Foot Elevated Split Squats
8/8 Lateral Box Step Ups
10-12 Hamstring Walkouts

Conditioning
2 Rounds alternating A1, A2

A1. 3-minute AMRAP
6 Burpee Tuck Jumps
12 Cross Over Tuck Crunches

– Rest 1:30 minutes –

A2. 3-minute AMRAP
6 Goblet Squats
8 KB-Swings
10 Jump Squats

– Rest 1:30 minutes –

Todays Notes:
– Work at a hard pace as you have plenty of time to rest between intervals (1:1)
– Make a plan with a constand pace on each intervall and see if you can stick to it
– focus on exhale through the hole Workout
– keep all your movements clean

Weekly Challenge: Max Effort:
Max Reps Double Under without breathing