Defined @ Home Workout-

Every 2.5 minutes X 4 Rounds;
10 X Single Leg RDL, left side – Video
– Loading options: Single arm, double arm, or goblet!
10 X Single Leg RDL, right side
10 X Single Leg Hip Thrust, right side – Video
10 X Single Leg Hip Thrust, left side
30 Sec. X Hamstring Plank – Video
*Rest remaining of round!

Coaches’ Notes:
Every 2.5 minutes for 4 rounds complete the circuit above. Rest remaining time of each round. Ideally each round takes 2 minutes to complete leaving 30 seconds to rest and recover. Move for quality, dont rush the reps.

10 Rounds for time; (9 minute cap)

10-9-8-7-6-5-4-3-2-1 reps of;
Hang Squat Cleans
– Single arm – Video
– Double arm – Video
*Follow each round with:
30 X Double Unders

*Hustle Goal: Finish in sub 8 minutes!

Coaches’ Notes:
Complete 10 rounds for time of the decreasing rep scheme. After each set of Hang Squat cleans, complete 30 Double unders. Hustle goal to finish is under 8 minutes.
*Hang Squat Cleans: Depending on the equipment you have available, this movement can be performed with a single or double kb, db or any object that you can find in the house that mimics the movement and is challenging. See videos!
*Double Unders:  If you do not have double unders, perform 60 singles. If you do not have a jumprope, perform 30 X Lateral hops or 30 X Penguin Hops.

“Core Finisher

EMOTM X 3 Rounds: 40 on/ 20 off; (9 minutes)
Min 1: Toe Touch Crunch – Video
Min 2: Russian Twists – Video
Min 3: Superman Extension Hold – Video

Coaches’ Notes:
Move through the circuit above working for 40 seconds for max reps, resting 20 seconds to transition.
*Russian Twists: Use a light plate, or weight. Feet elevated will make this movement more difficult!