Warmup:
A) 1 Round:
10 Alternating Tempo Cossack Squats
10 Active Spidermans (Reach under with free arm before rotating up)
10 Snow Angels
10 Bird Dogs
10 Split Squats (knee over toes as much as possible)
B) Quick Feet Drills (see video)
Step, in/out , one ft in/out, cross over
Back Squat Prep: 12min
3 sets:
3 High Box Jumps
• Rest 0:10 Between Reps and
0:30 Minute Between Sets
Main Piece:
5 sets:
4 Back Squats at 82-87%:
• every 2min
Push press 10min
On The 90 Seconds x 5 Sets:
2 Push Press at 75-85%:
AMRAP 8:
9-12-15-18...
25ft Sprints option Calories
Thrusters 95 / 65 lb * Add 3 Reps Each Round
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