A. Warm Up
2 rounds
10 spiderman lunge
10 Squat to stand
10 jumping alternating lunges on spot
10 Air squats, arms locked out and overhead
A2. Activation
1 round
10 pallof press p/side
10 goblet squats
10 single arm kb thruster (5 p/side)
B1. Front Squat
3x3
Rest 2 min
B2. Back Squat
3x3
Rest 2 min
(try and increase weights for every set)
C.
Get as far through the work as possible.
5 rounds
2 min on/ 1 min rest
10 DU/20 singles
5 Wall Balls
20 DU/40 singles
10 Wallballs
30/60 Skip
15 Wall ball
etc.
So DU’s increasing by 10’s wall balls increasing by 5’s.
D. Cool Down/Mob