09.25.2018

Warm up:

3 rounds

5/side single leg deadlift + reach forward

30sec Handstand hold (wall or freestanding)

1 length frog jump

1 length walking lunge w/ twist

30 sec/side Lat stretch on rig

Strength:

20:00
Max height box jump; 5 – 5 – 3 – 2 – 1 – 1 – 1 ..

Conditioning:

4 Rounds
E3MOM:
12 Pull ups
18 Hand release push ups
24 Air squats
rest (remaining time)

score is total time, of all four rounds, excluding any rest. Record all four intervals. If you are unable to complete the work required in the 3:00, then your score each round is 3:00+1sec for every incomplete repetition

Recovery:

Lat smash; 2:00/

Posterior chain floss; 2:00/