Strength Block 15 minutes
Tuck Lever Holds x 10 sec
Back Squats x 5 @ 65%
Half Frogs x 3 R/L
Conditioning
Mini Flight Simulator
Mini Flight Simulator
5 DU
10 DU
15 DU
20 DU
25 DU
30 DU
25 DU
20 DU
15 DU
10 DU
5 DU
*Rope must come to a complete stop between sets. Each set must be unbroken before moving on.
**Advanced do as a 10 min AMRAP
****Scale is 3x Single Unders
Core/Mobility 10 min
Smithies x 10
Roll out calf on LAX Ball 20 sec R/L
Roly Poly x 5
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