Warm-up:
Individual…
Skip Rope for 2 minutes
Accumulate 25 KB swings
15 Leg Swings
Group…
Downward dog for 30 sec/Upward dog for 30 sec (2 sets)
20 Jumping Spiders
15 Squats
Back Squat Review and build to working sets
Strength and Skill:
Eight sets of:
Back Squat x 2-3 reps @ 3 sec descend
Rest 2 minutes
(These sets should all be heavy. Use rest time to stretch and mobilize your upper body.)
Take 24 minutes to complete.
Fitness:
Complete as many rounds and reps as possible in 6 minutes of:
15/10 Calories of Assault Bike
10 Walking Lunges with DB/KB Farmer’s Carry
Performance:
Complete as many rounds and reps as possible in 6 minutes of:
3 Thrusters (135/95 lbs)
6 Pull-Ups
12 Kettlebell Swings (32/24 kg)
Mobility:
Mash Quads
Roll Posterior
Mash Lats on Roller
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