Mobility-Hip and Ankle
Warmup-Row 500m then,
2 Rounds of: Tempo Back Squats (Bar) (33X2), 10 Tall Box Jumps
A) Back Squat
3×5@75+%
2×5@80+%
1×5+@85%
*Compare to 5/2/16 and add weight where you can or try to get more reps on last set.
B) AMRAP 10
2/2/2,4/4/4,6/6/6,8/8/8…..continue on ladder until time is up
Pull ups
Box Overs (24/20)
Ring Dips–Stationary–Parallettes
*Score total reps
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