09.13.2017

Warm-up:

800m dolphins run, then 2 Rounds:
10 Air squats
10 Bird dogs
10 Scorpion kicks
10 Glute bridge

Mobility:

1. Super front rack  2:00/
2. Goblet squat hold 3:00
3. Explosive box jumps; 3x 6 (rest 30sec)

Strength:

Front Squat; build, then 4x 4 (Across, AHAP)

Conditioning:

3 Rounds:
AMRAP 4:00:
2 rope climbs (legless if possible)
10 box jump overs (24/20)
rest 2:00 (+200m run*)

*at the end of 4:00, run 200m, then rest remainder of time.