Warm Up
Strength
Every 3:00 x 3
-8 Bottom Half Back squats 185/135 135/95 95/65
-24 Lunges NO weight on 2 25lb plates
Every 2:00 x 3
A.
-100 m Front Rack Carry 50/35lb
-15 Plate Banded Lateral Leg Lifts 25lb plate
B.
5 Back Squats 225/155lbs
5 High Box Jumps
Example: on the first 0:00-2:00 complete round A on minute 2:00-4:00 you’ll complete round B then back to A on round 4:00- 6:00 etc…Until we’ve completed 3 rounds of A and B
AB Stength
3 Rounds
-15 Weighted Sit Ups(feet under DB’s)
-10 Hanging Knees up with wallball in between feet
-5 Strict T2b
Rest 2:00
Stretch
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