Warm Up
Two sets of:
Assault Bike x 90 seconds
Burpee Broad Jump x 5 reps
Three sets, increasing intensity as you work, of:
Banded Muscle Snatch x 10 reps
Banded Overhead Reverse Lunge x 10 reps, alternating (maintain strong overhead position with band from muscle snatch)
Broad Jump x 3 reps
A.
Every minute, on the minute, for 12 minutes (3 sets) of:
Station 1 – Snatch-Grip Romanian Deadlift x 6 reps @ 4011
Station 2 – Tall Box Jumps x 5 reps
(height of box doesn’t matter, focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat; it should take about 25-30 seconds to complete your 5 reps if done properly)
Station 3 – Strict Knees to Elbows x 8 reps @ 2110
Station 4 – Banded Overhead Triceps Extensions x 20-25 reps @ 10X0
B.
Complete as many rounds and reps as possible in 10 minutes of:
20 Lateral Jumps Over Parallette
10 Kettlebell Swings
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