WARM UP
2 ROUNDS
10 Step-Ups
:15/:15 Box-assisted pigeon stretch
10 Air Squat
5/5 Cossack Squat
10 Bootstraps
Into
2 ROUNDS
10 Box Jumps (increase height second round)
10 Jumping Air Squat
:30 Squat Hold
STRENGTH
10-10-10-10
Box Back Squats*
*Squat to a Box that is at or slightly above parallel. Start Moderate and build to Heavy.
(Score is Weight)
WORKOUT
EVERY 2:00 x 4 SETS
15 Box Jumps (30/24)
Max Air Squats w/ Time Remaining…
-Rest 1:00 b/t Sets-
(Score is Lowest Squats)
OPTIONAL COOL DOWN
2 SETS FOR QUALITY
100m EZ Walk*
2:00 Foam Roll**
*Nasal only breathing
**Lats / Glutes / Hamstrings
-Rest as Needed b/t Sets-
(No Measure)
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