PROGRAMMING
PLYO:
——RX——
3 x 3 Kneeling Jump
3 x 3 Kneeling Jump to Single Leg Landing, each leg
6 x 3 Depth Jump
——FITNESS——
3 x 3 Vertical Jump from Seated
3 x 3 Single Leg Box Jump, each side
6 x 3 Depth Drops
CONDITIONING:
——RX+——
For time:
3 rounds of:
800m Run
30 Pull-ups
30 Alternating Dumbbell Snatch @ 50/35
30 Burpees
——RX——
For time:
6 rounds of:
400m Run
15 Pull-ups
15 Alternating Dumbbell Snatch @ 50/35
15 Burpees
——FITNESS——
For time:
6 rounds of:
400m Run (or 1k Bike)
15 Ring Rows
15 Kettlebell Swings
15 Burpees
——NOTE——
-Time Cap: 32 minutes