Tuesday August 11th (RoxHer)

Warm-up

2 Rounds

5/5 Reverse Lunge + Rotation

8 Tempo Air Squats (3s down)

10 Bird Dogs (5/side)

10 Mini Band Lateral Steps (5/side)

into

2 Rounds

20 Pogo Hops

3 Squat Jump

3 Broad Jump

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Workout #1: Strength (Upper & Lower Body)

3 sets

5 Strict Press (RPE 8)

3 lengths sled push

4 sets

5 Romanian Deadlift (RPE 8)

4 broad jumps (max distance)

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Workout #2: Metcon

2 or 3 rounds

300 single skips or 150 Double Unders

100 Air Squats

50 Alternating DB Snatches

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