Memorial Day Challenge

Warm up: 1 min each

Jumping jacks

high knees

butt kicks

STRETCH

Set 1: Agility Ladder AMRAP 10 min

single leg hops (2X)

In in out out (2X)

lateral hops (1 leg in, 1 leg out) (2X)

Hop scotch alternating legs (2X)

Set 2: Plyo/Core AMRAP 10

Ski jumps 20

15 renegade rows

surf jumps 20

15 frog crunches

Diamond jumps 20

15 renegade rows

tuck jumps 20

15 frog crunches

Set 3: TABATA

Round 1: jump squats

               Plank walk up/down

               jump lunges

               plank walk up down push up

2 min rest

Round 2: Push up jacks

               prisoner toe squats

               side burpees

               mt climbers

Round 4: Hill, AMRAP 10 min

sprint up hill

15 squats (at the top)

lunges down hill

Bear crawl up hill

15 squats (at the top)

lunges down hill

Challenge: Squat challenge, Up hill tire flip, fireman carry up hill