1. warm up

  • 20 squat heel raise
  • 20 sumo squat heel raise
  • 30 jumping jacks

2. A.M.R.A.P 6′

  1. 15 hamstrings 90 legs
  2. 10 hamstrings one leg R
  3. 10 hamstrings one leg L

3. A.M.R.A.P 8′

  • 30 calves pulses ||
  • 30 calves pulses V
  • 10 squat burbee jump

4. A.M.R.A.P 4′

  • 15 lateral skaters
  • 10 squat 180 turn
  • 5 tuck jumps

5. Optional Cardio 250 jumping jacks less than 2′

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ΠΡΟΤΑΣΗ: MINIMUM 1 ΦΟΡΑ ΤΗΝ ΕΒΔΟΜΑΔΑ

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