10.15.2018

Warm up

Running clock 12:00

200m run

2 length walking lunges

2 length front kick (Leg straight, kick up and touch your toes with fingers)

5 strict pull up (or 5 Controlled ring rows)

30 sec Hollow hold

Strength:

Back squat; 12 – 6 – 3 – 3 – 3 – 3 – 3 (building)

Conditioning

AMRAP 12:00
2 Burpee box jump (30/24)
1 Rope climb
4 Burpee box jump (30/24)
2 Rope climb
6 Burpee box jump (30/24)
3 Rope climb
8 Burpee box jump (30/24)
4 Rope climb
10 Burpee box jump (30/24)
5 Rope climb
12 Burpee box jump (30/24)
6 Rope climb
…

Recovery

4:00/ea (2/2)

Lat smash

Bretzel