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