Warm-Up
Two sets of:
Assault Bike x 90 seconds at conversational pace
Frog Rocks x 60 seconds
PVC Cross-Bench Pullover x 60 seconds
Followed by…
Two sets of:
Barbell Kang Squat x 8 reps
“Depth Drop Series” x 1 time through
Depth Drop x 1
Depth Drop + Max Height Jump x 2
Depth Drop + Broad Jump x 3
A.
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Tempo Back Squat x 6 reps @ 4211
Station 2 – Alternating Lunges with Farmer’s Carry x 16-20 reps @ 20X1
Station 3 – PVC Weighted Cross-Bench Pullover x 6 reps @ 5221
B.
Complete as many rounds and reps as possible in 12 minutes of:
20 V-Ups
15 Box Step-Overs with Dumbbell
15 Wall Ball Shots