08/05 – Wynonna Judd

WARM-UP –

• Tabata Air Bike (8 sets)
• *Build up to workout pace

-into-

3 sets:

• 10 Dynamic Squat Stretch
• 15m Lizard Crawl
• 10 Step Back Lunges
• 2 Broad Jump + Vertical Jump

WORKOUT PREP

2 sets:

• 5/4 Calorie
• 4 Back Rack Step Back lunges (build in weight)
• 8m Broad Jump

Toes to Bar Skill Review –

SKILLS

3rounds

Toes to Bar and work on efficiency. This will help prepare athletes for the workout this Saturday.

• Min 1: Straight leg kipping leg raises
• Min 2: Kipping toes to bar
• Min 3: Strict toes to bar
• Min 4: rest

WORKOUT –

Freedom (RX’d)

30min

• 6 sets
• 10/8 Calorie Air Bike (sprint)
• 14 Barbell Step Back Lunges (44/30)
• 50ft Broad Jump (Or 15 Russian Kettlebell Swings (32/24)
• -rest 3:00 between sets-

MOBILITY –

• 1 min Calf Smash (each)
• 1 min Foam roll Hamstrings
• 1 min Barbell quad smash (each side)