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: Back Squat
1 x 10 (60%) 160
1 x 8 (65%) 172
1 x 6 (70%) 185
1 x 6 (80%) 210
1 x 6 (80%) 210
Part II: Connectivity
4 x 5 Weighted Ring Pull-ups
Part III Conditioning (10)
Tabatatatata
6 Sequential Rounds Each of:
A.D.
A.S
Burpees
Push-ups
*A round is A.D.-A.S.-Burpee-PU 20"/10"
**Score is individual Average of 6 rounds for each movement
"What do you got?"
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