Tuesday- April 3rd

Weekly Warm-Up: 10 min. AMRAP

+ Today's Warm-up Movements:

*Calf Stretch

*Quad Pulls

A. Front Squat

5 x 5 @ about 60-70% of 1RM

B. “Down Under”

3 Rounds:

30 Double-unders (50 Single-unders)

15 Wallballs (20/14#)

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2 Min. REST

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2 Rounds:

30 Double-unders (50 Single-unders)

15 Wallballs (20/14#)

–

1 Min. REST

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1 Round:

30 Double-unders (50 Single-unders)

15 Wallballs (20/14#)

–

Score is total time (including rest)

The wall-ball brings together two highly functional weightlifting movements (Front Squat & Push Press) at a light load that allows for extended duration of the movement. This creates a highly powerful metabolic stimulus, especially when combined with jump rope.

C. RECOVER YOUR JUMPING CALVES