Warm up
2 rds
10 lunge and reach
10 SAHP each arm
60 second supinated hang

2 rds
15 band pull aparts
15 Spanish squats
5 reverse Nordic curls

Front foot elevated split squats 4-6”
5×5 each leg (bar on back from rack)
BTW sets 1-3 box jumps for height, no rebounding

Alternating heats

Every 5 minutes for 30 minutes
One heat goes at 0:00 second heat goes at 2:30

140′ side shuffle
50 double unders
5 unbroken hang cleans

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s