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)
3x3-4, increase on last week
Rest 2 min
C. Conditioning
(Warm up with emu bobs and 1-2 unbanded sprints)
In pairs
4 rounds
OT3 min
10 Over the box Jumps
10 Jumping goblet squats 12/8kg or jumping air squats
All out effort on each set.
D. Cool down