EQUIPMENT: Barbell (95), Medium-Heavy DBs (15), KB (1.25), Box (20)
WARM-UP:
*Active Stretch
-then:
*100m Run
*10 x Air Squat
*200m Run
*20 x Air Squat
*400m Run
*40 x Air Squat
-early finishers, go back down the ladder: 200m Run + 20 Sq and 100m Run + 10 Sq
SET #1:
*2-4-6-8-10-12-14-16-18-20 x Seated DB Press
*2 x Power Clean (w/ barbell) b/w ea. set of Press
SET #2:
*2-4-6-8-10-12-14-16-18-20 x Box Over-Jump
*2 x Burpee b/w ea. set of Box Over Jump
SET #3:
*2-4-6-8-10-12-14-16-18-20 x KB Swing
*2 x Handstand Push-Up b/w ea. set of KB Swing
SET #4:
*2-4-6-8-10-12-14-16-18-20 x Single-Arm KB Deadlift + Lateral Hop over KB
*2 x Evil Wheel (w/ barbell) b/w ea. set of Deadlift
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