Warm Up 2X's:

  • NJ Sprint (jog) 
  • 10 air squats.
  • 10 pit pull.
  • 10 hollow rocks.
  • 3 wall walks.
  • 10 boot strappers

Mobility:
2:00 min ea. side pick your own MOB... see posters for ideas or ask a coach : )  

Workout:  
A. 6 rounds, 2min sets. 15 box jumps then max effort T2B (K2E, V-ups). rest 3 min.
B. 6 rounds, 2min sets. short lap max effort HSPU (DB strict Press). rest 3 min.
C. 6 rounds, 2min sets. 15/12 cal row then max effort push ups. Done!

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