Warm Up
4 rounds of: 5 pull ups 10 push ups 15 air squats 50 Single Unders Strength 1 EMOM X12 A. MAX QUALITY SQUATS until 40 second mark-this is not a light weight! (Take max weight and use 60-70% of 1 rep max, If you lose form, simply stand with barbell on your back) B. Hollow Hold till 40 sec Mark Strength 2 A1 - 4 x 8 BB Lateral Steps ups (if not comfforbtale doing step ups, do lateral lunges) A2 - 4 x 8 Seated L Sit DB Press A3 - 4 x 8 Box Jump Overs Conditioning AMRAP6 - but leave time to GROUP STRETCH MB Circuit 10 Lateral MB Wall Toss 8 Wall balls 10 MB Cleans 8 MB Sit ups 10 MB Squat Toss to Self 8 MB Slams Group Stretch
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September 2017
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