1. warm up
- 1′ wall sit
- 20 backward lunges
2. For Time
- 30 j taps to squat
- 20 squat to lunge R
- 16 power burpees
- 30 squat air taps
- 20 squat to lunge L
- 16 squat burpee jump (adv option sprint tuck)
- 20 hamstrings 90 legs
- 20 hamstring one Leg R
- 20 hamstring one leg L
- 1’ freedom squatPros 2 times
Rookies 2 times but on second round half reps!