Warm-up
dynamic warm up
anterior chain stretch x 2 min
Strength/Skill
Every 3 minutes, for 12 minutes (4 sets):
Bench Press x 6-8 reps @ 20X1
Metcon
Three sets for max reps:
90 seconds of the following…
9 Burpee Box Jump-Overs
+ Max Reps of Strict Handstand Push-Ups
Rest 30 seconds
90 seconds of the following…
9 Burpee Box Jump-Overs
+ Max Reps of Strict Pull-Ups
Rest 30 seconds
90 seconds of the following…
9 Burpee Box Jump-Overs
+ Max Reps of Toes to Bar
Rest 30 seconds
Accessory Work:
5:00 jump rope practice