Power: 4 Sets
Half Frog x 3 Leg Raise R/L
High Box Jumps x 3 Reps
*Get higher each set
Accessory: 3 Rounds
Mixed Grip Curls x 12 Reps
Stationary Dips x 8-12 Reps
Plank x 30 Sec
Conditioning: 4 Rounds
Rounds 1 and 3
3 min AMRAP:
15 Burpee Buy-In, then:
7 Thrusters (45/35 lbs0
7 Sit-Ups
Rounds 2 and 4
3 min AMRAP:
100m Sprint Buy-In, then:
7 Box Jumps
7 Hand-Release Push-Ups
Post your scores to the Whiteboard.
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