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Warm Up:  

  • 100 Jump Rope 
  • 50 Plank shoulder taps 
  • 25 sit ups 
  • 12 hollow rocks 
  • 6 single leg Glute Bridge 

 

Performance:  
Back squat:  Build to a moderate heavy 5 rep 

5 x 3 tempo back squat
*use same weight as heavy 5 rep* 

For time: 

45-30-15
Wall- Ball
30-20-10
Pull up 

 

Fitness:  

  • 12 Burpees
  • 200m Run/ Row/ or 10/7 cal bike 
  • 24 Jumping Squats
  • 200m Run
  • 36 Alt Leg Sit Ups
  • 200m Run
  • 48 Walking Lunge 
  • 200m Run

 

Cashout:  Coaches Choice