WARM UP
1 ROUND
40 Line Hops Forward/Backwards
40 Line Hops Lateral
20 Shoulder Taps + 10 Scap Push Ups
10 PVC Pass Throughs
10 Air Squats
Into…
2 ROUNDS
60 Single Unders —> 30 Double Unders
10 Up Downs Over Bar —> 8 Burpees Over Bar
8 Snatch Grip Behind the Neck Strict Press
5 Tempo Overhead Squats OR Front Squats (31X1)
STRENGTH
10-8-6-4
Overhead Squat*
*Start Light and build to Moderate-Heavy.
(Score is Weight)
WORKOUT
AMRAP x 9 MINUTES
20 Double Unders
10 Burpees Over Bar
5 Overhead Squats (135/95)
(Score is Rounds + Reps)
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
:30 Lat/Prayer Stretch on Box
5/5 SLOW Single Leg Box Squats
10/10 Ankle Distractions*
*Keeping the whole foot on the ground & facing the box, drive the knee forward towards the box. After each rep, pull the foot slightly away from the box. If you get to the point where the knee can’t touch the box without the heel coming off the ground, you have gone too far.
-Rest as Needed b/t Sets-
(No Measure)