Down and Backs

1a) Lunge stretch
1b) 5 inch-worms, 3 push-ups
2a) High knees
2b) Butt kicks
3a) High kick+toe touch
3b) High skips
4a) Pivot squats
4b) HS walk 25’+ or Bear crawl 50′
5) Lateral jumps, each side
6a) Spiderman lunge
6b) Burpee broad jumps


1:00 Banded front rack stretch per arm

:45 sec ankle stretch per side

10 Wall Therapy squats


Spend 6 minutes working on finding a max set of unbroken double unders


5 x 4 Tempo Front Squat @3211

3 sec down, 2 sec in bottom, 1 sec up, 1 sec at top



3 Rounds:

400m Run

21 Kettlebell Swings (53/35#)

12 Pull-ups



7 rounds

40 double unders

20 Kettlebell Swings (44/26#)

400m Run



For time:

2000m row

3 rounds:

30 Back extensions

40 Sit-ups

800m Run

Friday March 30, 2018

One thought on “Friday March 30, 2018

  • April 1, 2018 at 7:56 pm

    Can I request that the new workouts get posted by 7pm the night before? This used to be the case.

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