Leap Frog

Warm up:

300 Single Jump Ropes or 150 DUs

Spinal Flow

Dynamic Side Lunge

Lunge Twists

Then complete one of the following options for time-

Option 1 > 3 Months

AMRAP in 20 minutes:

200 m Run/Row

10 BB Front Squats 65/95

20 OH Triceps Ext 15/20

10 BB Back Squats 65/95

20 Press Jacks 15/20

Option 2 < 3 Months

AMRAP in 20 minutes:

200 m Run/Row

10 BB Front Squats 45/65

20 OH Triceps Ext 10/15

10 BB Back Squats 45/65

20 Press Jacks 10/15

Option 3 < 1 Month

3-4 Rounds of:

200 m Run/Row

10 BB Front Squats 25/45

20 OH Triceps Ext 8/10

10 BB Back Squats 25/45

20 Press Jacks 8/10

Post Time and Thoughts to Comments

Cool Down:

Chest and shoulder stretches

Lower back and piriformis stretches

QL Stretch

Melissa with her homemade low calorie chicken tortilla soup. #roadtrippin #finishstrong #committed!