2 Sets:
5 Bootstrappers
3/3 Groiner Stretch + 15 BW Calf Raises
:20/side Quad Stretch
10 Air Squats
5 Barbell Back Squat (:02 pause at the bottom)
5 Barbell Good Morning
10 Scap. Push Ups
8 Med Ball Front Squats (20/14)
(10 MIN)
ON A 18:00 MIN RUNNING CLOCK…
Perform
3 Sets of:
7 Reps @75% of the 1RM (Goal: Focus on quality of the movement.)
-Warm Up Sets-
-3 Warm Up sets (Lighter than your 75%)
1)5 reps
2)4 reps
3)3 reps
Rest 1:15-1:30 between sets
20 Wall Ball Shots (20/14)
75 Double Unders
5/5 Alt. Single DB Devil Press (50/35)
Score is Rounds and Reps
AMRAP X15 MIN
50 Double Unders
15 Wall Ball Shots (20/14)
150 Single Unders
5/5 Alt. Single DB Devil Press (35/25)
AMRAP X12-15 MIN
15 Air Squats or 12 Med Ball Thrusters
35 Jumping Jacks 0r 50 Single Unders
5/5 Alt. Single DB Hang Snatch (25/15)