Week 8 - Day 1

Warmup:

30 seconds - Walking lunges hands on head 10 x Pushups (Kneeling or toes) 30 seconds - Skipping (no need for skipping rope just go through the motion) 10 x Alternating Side Lunge

Working Sets Part 1 (5 Rounds):

Pause at the bottom range of movements under load for 2 seconds.

15 x Squat with lateral foot slide. (perform foot slide at same time as performing squat lowering motion). 15 x Box step ups alternating legs each step. 15 x Single leg bridge (Left) 15 x Single leg bridge (Right)

Working Sets Part 2 (5 Rounds):

40-60 seconds rest between sets

15 x Pike pushup. 15 x High plank hold shoulder taps. 15 x Bear Crawls 2x forward 2 x backwards.

3 minute AMRAP (As Many Rounds As Possible)

10 x Rear Foot elevated split squat (Left) 10 x Left leg Broad Jump 10 x Rear Foot elevated split squat (Right) 10 x Right Leg Broad Jump