Jacob’s ladder

Soft tissue:
Foam roll:
Quads
Adductors

Ball roll:
Chest
Tris
QL
Calves

Mobility-2 Rounds:
10 Kneeling adductor MOB
10 F-stretch
10 High knee tuck to lunge
10 Lateral high knee
10 Mountain climbers

Warm up:
2 minute rump rope

2 rounds:
10 Pass throughs
10 Good mornings
10 Sots press
10 V-ups
10 1 leg deadlift

Work out of the Day:

for time:

KB/DB swings
21-18-15-12-9-6-3
Box jumps
3-6-9-12-15-18-21
Double unders
20 each round

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