A. Warm Up
OTM for 10 min
even - 5-10 burpee
odd - 30 DU’s/ 50 singles/25 lateral jumps over rope (bunny hop)
B. Activation
3 sets for quality
HS Hold (no minimum time, max 30 sec)
Hanging L-sit from rig (accumulate 30 sec)
Single arm kb oh Squat 5 reps /side
B. Strength
Front Squat @ 22X2 (2 down, 2 second pause)
5x 1-2, increase on last week
Rest 2 min
C. Conditioning
6-8 sets depending on time.
1 min on/ 1min off
AMRAP*
10 Russian KB Swings - heavy
10 Jumping Alternating lunges
10 Slam Balls
*Score is completed rounds only. If we 1 round completed rest remainder of minute.
D. Cool down