Day 31

A. Warm-up 

3 sets jumping jacks x 10 

3 sets pogo jumps x 50 

3 sets of wide outs x 10

2 sets of 20 yard skips 

2 sets of 20 yard side shuffle

2 sets of 20 yard carioca

2 sets of 20 yards backward run

1 set of fire hydrants x 8

1 set of forward hip circles x 8

B. Squat

Back Squat - work up to a Heavy Single

C. Squat 

Front Squats (3 x 10), across.

D. Pulls 

Romanian Deadlifts (3 x 8-12), across.

E. MetCon (Not for Time) 

4 rounds of:

30s Side Plank (Each Side)

15 Weighted Abmat Sit ups 70/50 – anchored feet

12 Strict Toes to Bar – no swing, no kip, control the negative.

F. Recovery Row

7 min easy Row