Too Wet for Broad Jumps

Warm-up

  • 10 Cat Camel
  • 5-3-1 McGill Big 3
    • Curl-up
    • Side Planks
    • Bird Dogs
  • 80’ Lateral Monster Walks
  • 80’ Monster Walks
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 20 Trunk Rotations

Legs

  • 3 Sets
    • 8/8 Half Deficit DB Squat (55# plate, 20# DBs)
    • 12 alt High Jump One Arm Reach
  • 3 Sets
    • 12 DB Step-ups (20”, 35# DBs)
    • 12 Duck Walk in place
  • 3 Sets
    • 8/8 Single Leg RDL (40# DB)
    • 12 Weighted Jumping Jacks (5# DBs)
    • 10 KB Sumo Squat (53#)
  • 3 Sets
    • 14 Side Step Lunges (20# DBs)
    • 10 Hamstring Curls w/ ball
    • 10 Squat Jumps

It had been raining most of the day, so after B almost slipped on the first set of broad jumps, we switched to squat jumps. Finished in 36:54.

Midline

3 Sets

  • 12 Elevated Glute Bridge (on step)
  • 10/10 Half-kneeling Cable Rotation (to side of lead leg, 21#)
  • 10/10 Side Plank Banded Rows (purple rehab band)
  • 12 Seated Oblique Twists (2s pause, 20# DB)