This WOD is designed with isolation in mind to concentrate on balance, form and loading the muscle.

Warm Up (2 rounds)

20 air squats

25 jumping jacks

30 sec reach high stretch

10 high kicks each leg

Strength (4 rounds)

Perform each movement continuously with little to no rest for 30 seconds (for both sides). Click the link for movement demos with resistance band.

After 4 rounds rest for 3-5 minutes.

Conditioning (15 Min EMOM)

EMOM= every minute on the minute. Set a timer for 15 minutes. At the top of each minute perform each exercise. Rest for whatever time is left within that minute. Then, start again at the top of the following minute until complete.

  • 60 Speed Jumpropes OR 20 Knee Hops
  • 15 Air Squat jumps

Leave a Reply