Strength:

Core:

 2 Rounds for Quality

:20s Weighted Plank Hold

:20s KB FR Wall Sit

:20s Superman/Arch Hold

:20s Hollow Rock

 

Push Press

-10 Minutes to find a 3RM Push Press-

-After your 3-Rep Max, 8 Minutes to complete

3-3-3 @ 75% of your 3-rep max

 

Conditioning

2 Rounds of 4-min AMRAPS

0:00-0:59 (15) Box Jump Overs–Remaining Time: S2OH

1:00-1:59 (12) Box Jump Overs–Remaining Time: S2OH

2:00-2:59 (9) Box Jump Overs–Remaining Time: S2OH

3:00-3:59 (6) Box Jump Overs–Remaining Time: S2OH

2-min Rest

Score= S2OH across all the rounds

L1: 135/95, 24″/20″

L2: 95/65, 24″/20″

L3: 75/55, 24″/20″ (Step-overs)

L4: DB S2OH, 20″/17″ (Step-overs)