3 sets:
20 mountain climbers
Banded Romanian Deadlifts x 20
20 mountain climbers
Banded Romanian Deadlifts x 20
Followed by…
3 sets:
Plank – 45 seconds
3 single-leg jumps (box or broad) per leg
(Complete all three on one leg before switching, focus on a perfect landing more than height/distance – flat foot + soft knee)
Plank – 45 seconds
3 single-leg jumps (box or broad) per leg
(Complete all three on one leg before switching, focus on a perfect landing more than height/distance – flat foot + soft knee)
Then…
6 sets:
16 Alternating Reverse Lunges with Dumbbell
20 Single-Arm Dumbbell Presses (10 Left + 10 Right)
20 Box Jump/Step Up
Bike – 15 Cal.
Rest
16 Alternating Reverse Lunges with Dumbbell
20 Single-Arm Dumbbell Presses (10 Left + 10 Right)
20 Box Jump/Step Up
Bike – 15 Cal.
Rest
CW: 28:31 (25# DB, box jumps)
LW: 25:42 (15# DB, step-ups)
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