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.
