Warm-Up
Double Under practice
Squats
Lunges
Samson Stretch
Strength
Back Squat
2×10
Front Squat
2×10
OHS
2×10
all lifts should be 65% of 1RM
Met-Con
3 min AMRAP
Box Jumps 30/20″ (Must complete full knee/hip extension on top of the box before jumping off)
- then 2 min rest –
6 Rounds
4×10 Suicide Runs
20 Lateral Bar Jumps
15 Sit Ups
