ONLY ONE SESSION TODAY AT 10.30 FOR BEGINNERS & INTERMEDIATE, TEAM ELITE ENTRY LEVEL, GPP & COMPETITORS

TODAY YOUR BOX CLOSES AT 12

MOBILITY & WARM UP
2 Rounds of:
1 minute Jump Rope ( Single or Double )
5 Scap Retraction
10 Slow Wall Squats
30″ Alt Warrior Strecth
Into 2 Rounds of:
200 mt jog
5 DB / KB strict press each side
5 Waiter Squats Each side

SKILLS & SPECIFIC WARM UP

Sumo Deadlift High Pull

2 Rounds, Increase loading and pace through the rounds
7 Box Jump Over
7 Sumo Deadlift High Pull
15 Double Unders

CONDITIONING

MAN NOTIFIED

3 rounds For time, 35-30-25 reps
Box Jump Over the #60/50
Sumo deadlift high-pull #43/29
Double-Under

Time Cap 15′