Warm Up
Jumprope 3 minutes
Dynamic Drills
Then
- Box Jump/Step Down x 5
- KBS x 10
- T Push Up x 10
Workout of the Day
A. 4 Sets
- A1: Power Clean x 1.1.1.1 – Rest 5 seconds between reps
- A2: Box Jump x 5 @ 13X1 – Rest 90 seconds
B. 4 Sets
- B1: Press x 2-3 reps @ 20X1
- B2: Hollow Rocks/Hold x 20-30 seconds – Rest 90 seconds
C.
In teams of 2, partners alternate movements to complete as many rounds and reps as possible in 12 minutes of:
- Pull Up x 10
- Push Press x 15 (75/55)
- KBS x 20 (53/35)
