THURSDAY WORKOUT

GW
10 SWING KICKS
10 ANCHORED SQUATS
10 INCH WORMS
DYNAMIC STRETCHES

METCON 1
SQUAT THRUST TO BROAD JUMP
HANDSTAND HOLD OR INCLINE PLANK
MED BALL SLAMS
30 / 30 X 3

STRENGTH WORK
BACKSQUATS
 3 X 5 AT TEMPO - 65%

REAR RACK PLYO JUMPS
 3 X 5 @ 50 % OR LIGHTER IF NEEDED

METCON 2
 10 PULL UPS  OR RING ROWS
10 G20H - 15/25#
50 JUMPROPE SINGLES
10 HOLLOW ROCKS

5 MIN ON - 1 MIN OFF
​2 ROUNDS