GENERAL PHYSICAL PREPARATION
WARM UP
2:00 Mini band walks
then 2 rounds w/ BB:
10 Good Mornings
10 Back Squats
10 Front Rack Reverse Lunges
10 Romanian Deadlifts
STRENGTH/SKILL
Wide Stance Box Squat (7×3)
*w/ chains @60% every 60s.
METABOLIC CONDITIONING
Green Light (Time)
For time:
15-12-9
Squat Clean Thrusters (135, 95)
Burpee Box Jumps (24, 20)
15-12-9
Squat Clean Thrusters (135, 95)
Burpee Box Jumps (24, 20)
*8:00 Cap