CORE
3 sets:
1. Side Plank Lateral Leg Lifts on Elbow: 15 sec AMRAP/side
2. L-Sit Hold: 45 sec
3. GHD /BOX Sorenson Hold: 45 sec
4. Tall Kneeling Landmine Anti Rotations: 10 reps/side
POWER/SPEED
DB BOX STEP UP
EMOM x 5:
30 sec AMRAP DB Box Step Ups
50/35# per hand,
24/20"
Alternating feet, No grips
SKILLS X3
AMRAP 3 min:
30 DU
3 wall walks
-rest 3 min-
CIRCUIT
4 sets @ max effort/transition focus:
8 box jump overs @ 24/20"
8 thrusters @ 95/65#
6 box jump overs @ 24/20"
6 CJ @ 95/65#
4 box jump overs @ 24/20"
4 power snatch @ 95/65#
Rest to full recovery to keep same pace for all sets
SLOWEST =SCORE
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