Spice Girls
Metcon (Time)
Warm Up 10-15 of each movement
Shoulder Mobility
Boot Straps
Side Lunges Each Side
Sampson Stretch
Spider Mans
Iron Cross
Scorpion Stretch
Inch Worm
Downward Dog
Hollow Rocks
Super Mans

“Spice Girl”

RX
5 Walkouts, 50 Lateral Jump Squats
10 Walkouts, 50 Lateral Jump Squats
15 Walkouts, 50 Lateral Jump Squats
20 Walkouts, 50 Lateral Jump Squats
25 Walkouts, 50 Lateral Jump Squats

RX+
10 Single DB Hang CJ, 50 Lateral Jump Squats
20 Single DB Hang CJ, 50 Lateral Jump Squats
30 Single DB Hang CJ, 50 Lateral Jump Squats
40 Single DB Hang CJ, 50 Lateral Jump Squats
50 Single DB Hang CJ, 50 Lateral Jump Squats
Rx Dumbbell – 50/35

Walkouts

Lateral Jump Squats: Air Squat followed by a two-foot hop laterally over a small object (3-6″ in height). Let’s find something that resembles the side of a dumbbell to give ourselves an object to jump over.