Sat, Apr 20, 2019

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Warm-up 3 rounds: • 10 m Sprint Backwards • 10 m Sprint Forward­­ • 10 m High Knees • 10 m Butt Kicks • 10 PVC Overhead Squats 2 rounds: • 10 Cossack Side Lunges • 10 Walking Lunges Strength Overhead Lunges • 3 sets of 6 steps, work up to AHAP GHD Back Extensions • 5 sets of 10 reps Core 3 rounds: • 10 Lying Leg Raises • 10 Evil Wheels Conditioning 3 rounds for time: • 6 Bar Muscle-ups • 12 Overhead Squats 115/75# • 18 Box Jumps 24/20”