Wednesday

Strength

4 Rounds

10 Deficit Reverse Lunge Right

10 Deficit Reverse Lunge Left

10 Single Leg Deadlift Right

10 Single Leg Deadlift Left

4 Rounds

30 Seconds Right Knee Up Plank

30 Seconds Rest

30 Seconds Left Knee UP Plank

30 Seconds Rest

30 Seconds Flutter Kicks

30 Seconds Rest

For the knee up planks you will start at the top of a push up position. You will bring one knee all the way up to the chest and hold for 30 seconds.

Metcon

Every 4 Min for

5 Rounds

20 KB/DB Swings

15 Box Jumps

10 Pull Ups

RX Men: 45-55# KB/DB

RX Women: 30-40# KB/DB