Warm Up
Jumprope 3 minutes
Hip, Ankle, and Front Rack Mobility
Then
- 10 Goblet Squats @ 31X1
- 10 T Push Ups
- 10 Dislocates
Strength/Skill
3 Sets
- A1: Front Squat x 3-4 reps @ 31X1 – Rest 60 seconds
- A2: Side Bridge x 30-45 seconds per – Rest 60 seconds
3 Sets
- B1: Push Press x 4-6 reps – Rest 60 seconds
- B2: Wtd Step Ups x 4-6 per – Rest 60 seconds
MetCon
In teams of 2, partners alternate movements to complete as many rounds and reps as possible in 10 minutes of:
- 10 Goblet Squats (53/35)
- 10 Burpees
- 10 Box Jumps (24/20)
