// Wod-style training session – jammers by jamie hagiya
This WOD-style training session is from coach Jamie Hagiya, from her programming subscription, Jammers.
A message from coach Jamie: “Hey guys, it’s Jamie Hagiya! I’ve spent the majority of my life training and competing at a high level and now I’m finally at a place where I want to stay injury free and healthy — I don’t want to spend endless hours in the gym, and most importantly, I want to have fun.”
You can take a free 7-day trial of the Jammers programming subscription by clicking below. Or, use TrainHeroic’s free programming tools to build this session on your calendar. Don’t forget to log those results!

Appetizer
3 Sets:
25’/each side Lateral Band Walk
20 Dumbbell Glute Bridges
30 Seconds Air Squats
Strength
5×5 Back Squats
Rest 3 Mins Between Sets
The main course
AMRAP 8 Minutes:
12 Alternating Step Ups
12 Toes to Bar
30 Double Unders
Dessert
3 Sets of:
30 DB Pike Overs
20 Ring Supported Knee Tucks