Ken 141227

Warm-up

20 jumping jacks

15 body squats

20 Calve Jumps Frwd & Bckwrd

14 Lunge Skips

Lunge Skips 40 yrds

Hip Mobility Walk Frwd & Bckwrd

10 Squat to Stand

5 Groiners

Standing Single Leg Side

12 Box Jumps (Varying in Height)

K-Star Hand on Foot & Ankle Bent

Part I: 12 Min 1 Power Clean + 1 Squat Clean

Part II: Connectivity

4 x 5 Weighted Ring Pull-ups

Part III Conditioning (10)

Tabatatatata

6 Rounds Each of:

A.D.

A.S

Burpees

Push-ups

Rest

*A round is A.D.-A.S.-Burpee-PU Rest 20"/10"

**Score is individual Average of 6 rounds for each movement

"What do you got?"