Strength: Shoulder Press 5,3,2 5 reps should be done around 75% of their max, 3 reps around 85% of their max, and 2 reps around 95% of their max Rest 1 minute Choice of a “Hinge” Bodyweight Progression Box Jump, Hip Bridge or Heavy Russian Swing Rest 1-2 minutes
Met-con: 21-15-9 Deadlift 225/155 GHD Sit-ups Push ups
Complete two rounds for max reps of: Jumprope singles for 1:00 min. Air squats for 1:00 min. max reps Jumprope singles for 1:00 min. Ball Slams for 1:00 min. max reps Jumprope singles for 1:00 min. Box jumps for 1:00 min. max reps.
Stretch: Full Body Stretching Series #6[gallery ids="67054,67055,67057,67059,67060,67061,67062,67063,67064,67065,67066,67067,67069,67071,67073,67075,67077,67079,67081,67083,67085,67087,67089,67091,67093,67095,67097,67099,67101,67103,67105,67107,67109,67111,67113,67115,67117,67119"]]]>