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.
- Bulgarian split squat left (leg + right leg)
- Single arm tricep extension (left + right arm)
- Single lateral raise (left + right arm)
- Single leg deadlift (left +right leg)
- Spider Push-Ups
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