Warm-up
• 300 m Row
3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Goblet Squat Hold
• 30 sec Standing Toe Touch Hold
2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
Strength
Smolov Jr. – week 3, day 2
Back Squat
• 7 sets: 5 reps at 75% + 15-25#
Core
4 rounds:
• 20 sec Ball Slams
• 10 sec Rest
• 20 sec Flutter Kicks
• 10 sec Rest
Conditioning
8 min AMRAP:
• 2 Chest-to-bar Pull-ups
• 2 Box Jumps 24/20”
• 4 Chest-to-bar Pull-ups
• 4 Box Jumps
• 6 Chest-to-bar Pull-ups
• 6 Box Jumps
Continue the pattern until time is up.