Leap Frog

Warm-up:

200 m Run/Row

Down Dog to Runner's Lunge & Twist

Leg Swings (Laterally & Front to Back)

Resistance Band Chest/Shoulder Circles

10 Front Squats 25/45


Then complete one of the following options-

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


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or