Friday Dec 1st

Friday Dec 1st

Movement

Spend 3 minutes standing on rope mobilising feet

x 3 rounds
A1. Single leg calf raises on box + stretch x 10 e.s + 20sec hold in bottom of last rep
A2. Broad Jump x 10
A3. Kneeling toe extension stretch x 60s
https://www.youtube.com/watch?v=CA1BwFjeuZA

Conditioning

P1: Max Calorie row/bike or ski in 20 min
P2: EMOM for 20 min:
min 1: 5 power cleans + 5 over the bar burpees
min 2: 20 air squats + 20 double unders
rx= 135/85
lions= 155/100
Extra
single leg db box step up
3 sets of 8 per side for quality