Four Corners Plus

Equip: Barbell (95/75), KB (1.25/1.0), Box (20”)

WARM-UP:

*Active Stretch

*20 x Air Squat + 20 x Push-Up

*400m Run

*20 x Squat Jump + 20 x Shoulder-Tapping Push-Up

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STRENGTH #1:

4 Rounds -

*8 x Squat Clean From Toes (95/73)

-30 sec. REST b/w rounds

4 CORNERS #1 (using S3 200m course):

*In Corner #1: 20 x X-Body Push-Up

Sprint through 4 corners to 5th corner

*In Corner #2: 15 x X-Body Push-Up

Sprint through 4 corners to 5th corner

*In Corner #3: 10 x X-Body Push-Up

Sprint through 4 corners to 5th corner

*In Corner #4: 5 x X-Body Push-Up

Sprint through 4 corners to 5th corner (back to your start @ Corner #1)

STRENGTH #2:

4 Rounds -

*5 x Bear Complex (95/73)

-30 sec. REST b/w rounds

4 CORNERS #2:

*In Corner #1: 40 x Weightless OH Squat (Jump)

Sprint through 4 corners to 5th corner

*In Corner #2: 30 x Weightless OH Squat (Jump)

Sprint through 4 corners to 5th corner

*In Corner #3: 20 x Weightless OH Squat (Jump)

Sprint through 4 corners to 5th corner

*In Corner #4: 10 x Weightless OH Squat (Jump)

Sprint through 4 corners to 5th corner (back to your start @ Corner #1)

STRENGTH #3:

4 Rounds -

*5 ea. leg x Front Rack Step-Up (75/53)(sub: w/ DBs)

-30 sec. REST b/w rounds

4 CORNERS #3:

*In Corner #1: 40 x KB Swing

Sprint through 4 corners; grab KB; OH Walk w/ KB to 5th corner

*In Corner #2: 30 x KB Swing

Sprint through 4 corners; grab KB; OH Walk w/ KB to 5th corner

*In Corner #3: 20 x KB Swing

Sprint through 4 corners; grab KB; OH Walk w/ KB to 5th corner

*In Corner #4: 10 x KB Swing

Sprint through 4 corners; grab KB; OH Walk w/ KB to 5th corner(back to your start @ Corner #1)