Warm Up
Row or Run 250m
Then 2 Rounds of:
- Squat to Stand x 5
- 3pt PVC Hinge x 10
- Box Jump/Step Down x 5
Workout of the Day
A. 4 Sets
- Segmented Clean Deadlift x 3 – pause in the following position for 2 to 3 seconds: 2″ off the floor, mid patella, mid thigh.
Rest 2 minutes between sets.
B. Complete as many rounds and reps as possible in 25 minutes @ 85% of:
- Burpee Box Jump Over x 6 (24/20″)
- KBS x 12 (70/44)
- Double Under x 24
- Run 250m
