7/11/18

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200 Meter jog
:45 Goblet Squat Static Hold
4 Ninja Roll Up To Vertical Jump
4R / 4L Leg Cradle Lunge W/ Back Heel Touch
:45 Goblet Squat Static Hold
4 Ninja Roll Up To Vertical Jump
4 Inchworm to Elbow Drop
:45 Goblet Squat Static Hold
4 Ninja Roll Up To Vertical Jump
4R / 4L Leg Cradle Lateral Lunge W/ Twist
200 Meter Jog

4 Supersets

A. 6 Back Squats to Box – go HEAVY and EXPLODE up on the way up.

B. Max Pull Ups

*On pull ups I want you to make it to at least 5 each round. If you can’t, use a buddy to assist you just enough to get chin above bar.

C.Teams of 2:

7 Min. AMRAP
5 Front Squats (155/105)
15 Plate Hops (45# plate)
200 Meter Run
Rest 3:00

7 Min. AMRAP
12 Single Arm KB or DB Overhead Lunge (6R/6L) (50/35)
30 Double Unders*

* As soon as P1 is done with the first movement, P2 begins (i.e. conga line style).  Score is total rounds.

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