10/side hamstring floss
5 Inch Worm
10 Double Leg Glute Bridge
10/side Double Leg Glute Bridge
1 min/side Super Couch Stretch
5 Deadlifts, 275#
9 Box Jumps, 24"
In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.
9 Box Step-ups/Plate Jumps
AMRAP 30 min.
15 sec. on/15 sec. off of:
Plate Good Mornings
Lateral Fast Feet (on/off) R side
Lateral Fast Feet – L side
360 deg. Fast Feet – (circle around plate) R direction
360 deg. Fast Feet – L direction
Plate Push-ups – Hands on plate anywhere.
Burpee Plate Jumps
1-2 rounds (time permitting)
Briefly review the Deadlift as needed as a group. Then perform:
10 Step-ups – use workout height.
10 Box Jumps (Step up, step down. Lower to start with if needed.)
5 Box Jumps
*Add load each set, with the last set at their workout weight.
*Prep as needed for the workout.
(30 min.) Perform Workout