Warm Up
3 rounds
- 6 tempo back squats @ 45/35
- 6 jumping squat (no weight)
- 15 sec hollow hold
- 3 of 3 position push-ups
Strength
- 7 x 2 back squat
Conditioning
4 rounds
- 40ft front rack walking lunge @ 50s/35s
- 25 push-ups
- *20 sec L-sit hold (hang from bar)
*target shall be place approximately 1 ft below hip crease and seconds will not continue to count if feet touch target
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