March 24, 2026

Daily score: 8

#7 - Jump + KB + DB rotation
A. Light Tier Leaps: 4 x 15-20 reps, rest 60s.

Done

B. Light Tier Split Stance Leaps - lateral: 4 x 15 reps per lead foot, rest 60s.
https://www.youtube.com/watch?v=m3RoLddVPR0
*light tier leaps
https://www.youtube.com/watch?v=etZWDl2II9E

Done

C1. Tempo 4" Front Foot Elevated Split Squat (31x1) x 10 reps per side, rest 30s b/t sides x 4 sets, rest 30s
*35-45#/hand

Done with 35’s

C2. Seated single leg DB calf raise; 8-10x4/side; rest as needed

50x10/side

62x10/side

70x10/side

70x10/side

C3. Seated Box Jump to Tall Box x 1.1.1, rest 5s b/t jumps, x 4 sets, rest 2 minutes
*sit on 12" box and jump to a 20" box - your goal is to land as quietly as possible on the box
https://www.youtube.com/watch?v=dWlI31jZj3o

Done

+
16 min EMOM:
1- 30 sec max reps KB snatch R
2- 30 sec max reps KB snatch L
3- 30 sec max reps KB OH reverse lunge alt'ing R OH
4- 30 sec max reps KB OH reverse lunge alt'ing L OH

Done 11-14 reps each go

A little sore the next day.  Split squats felt stronger this week.  Emom was tough but I really enjoyed those movements.  Thanks!