WARM-UP:
*30 sec. ea. x Samson to Hammy Stretch
*30 sec. x Toe Hold Squat Stretch
*30 sec. x Side-to-Side Lunge
3 Rounds -
*50m Run there
*50m Power Skip back
SET #1:
Add-On Rounds -
*10 x Side Burpee (5xR, then 5xL)
*200m Run
*30 x DB Push Press
*40 (ea. leg) x (Weighted - Front Rack) Repeater Step-Ups
*50 x Slam Ball
SET #2 = Reverse of Set #1:
Add-On Rounds -
*10 x Slam Ball
*20 (ea. leg) x (Weighted - Front Rack) Repeater Step-Ups
*30 x DB Push Press
*400m Run
*50 x Side Plank Hop-In/ Out (25xR, then 25xL)
--------->everybody grab a higher box to place under bar if necessary for jumping pull-up
SET #3:
Add-On Rounds -
*10 x Slam Ball Squat-Thrust-Deadlift
*20 x Box Jump OR Tuck Jump Or Twisting Prisoner Squat
*30 x Jumping Pull-Up (feel free to grab a higher box)
*40 x DB SDLHP
SET #4 = Reverse of Set #3:
Add-On Rounds -
*10 x DB SDLHP
*20 x Jumping Pull-Up
*30 x Box Jump OR Tuck Jump Or Twisting Prisoner Squat
*40 x Squat-Thrust-Stand (no slam ball)
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