3 Rounds
50 JJ
10 Alt lizard with elbow to floor
5 Burpees
Then..
5 Rounds
100m run
12 kBS 53/35
7 pull-up
rest 2min
5 Rounds
100m run
12 DB snatches
7 push-up
Then..
Back Squat
20 Reps light 40%
18 reps
16 reps
14 reps
12 reps
10 reps
8 reps
8 reps
8 rep
*Start super light. Each set add weight, about 10% or less till the last 3 sets of 8. The last 3 sets of 8 should be the hardest. use a pause at top of each rep.
2min rest bwt sets.
Then…,
100 Banded hamstring curls
100 Banded hip bridges
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