FBB

WARM UP

3 Sets

20 Frog Pump + 20sec Isometric Contraction at top of last rep

-rest 30sec-

8-10 Goblet Curtsy Step Down/leg (box height below knee)

-rest as needed-

-

STRENGTH SUPERSETS

A1) Frog Stance Deadlift: 31X1; 10-12reps; rest 75sec x 3 Sets
A2) KB Rack Deficit Split Squat: 2110; 8-10/leg; rest 75sec x 3 Sets

-

B1) GHD Hip Extension: 3021; 8-10reps; rest 75sec x 3 Sets
B2) Goblet Cossack Squat: 30X0; 16-20reps alternating legs; rest 75sec x 3 Sets

-

REPEATABLE PACE

C) Every 10mins x 2 sets:

50 Double Unders
500m Assault Bike
40 Air Squats
20 Alt DB Power Snatch 50/35lbs

10 Burpee Box Jump Over 24/20” 

-Same Pace Every Set-