WARM UP
4 Rounds:
50 singles
1/1 TGU
MOBILITY
:90 tactical frog
:90 wall – hip stretch (legs @ v-position)
:60/60 pvc front rack stretch
PART I.
For 20 Minutes Perform:
Round 1 – 8 barbell push jerk + 15 barbell skull crushers
Rest 1:00
Round 2 – 15 db bent-over quick rows + 15 barbell curls – empty bar
Rest 1:00
Round 3 – 8/8 kb goblet lunges + 10 box jumps
Rest 1:00
PART II.
Buy In = 20 KGSU
- 400M med ball run
- 1 rope climb (2 mod rope climbs)
- 20 American KBS
- 5 air squats
- 400M med ball run
- 1 rope climb
- 15 American KBS
- 10 air squats
- 400M med ball run
- 1 rope climb
- 10 American KBS
- 15 air squats
- 400M med ball run
- 1 rope climb
- 5 American KBS
- 20 air squats
Cash Out = 20 KGSU