WOD: June 28, 2021

LEG DAY

• 2-min Jump Rope
• Walkout Spider Lunge x 10 (5 each side)
• KB Good Mornings x 20
• Knee Hugger to Front Lunge x 10 (each side)
• Hip Circle to Back Lunge x 10 (each side)
• High Knees x :30 sec

• Heel Elevated Barbell Back Squat x 5
  Note: Go heavy. Make sure to do 2-3 warm up sets at a lighter weight.
• Squat Jumps x 8

• Single Leg RDL x 8 (each side) – Weighted preferred, banded OK.
• Eccentric (slow descent) Side Step Up x 8 (each side)

• Bulgarian Split Squats x 8 (each side)
• Burpee Box Jumps x 8

• 3-Point Plank w/ Band Row x 8 (each side)
• Plank Up / Downs x 8 (each side)
• Elbow Plank x 45 sec