Warm Up:
- 100 Jump Rope
- 50 Plank shoulder taps
- 25 sit ups
- 12 hollow rocks
- 6 single leg Glute Bridge
Performance:
Back squat: Build to a moderate heavy 5 rep
5 x 3 tempo back squat
*use same weight as heavy 5 rep*
For time:
45-30-15
Wall- Ball
30-20-10
Pull up
Fitness:
- 12 Burpees
- 200m Run/ Row/ or 10/7 cal bike
- 24 Jumping Squats
- 200m Run
- 36 Alt Leg Sit Ups
- 200m Run
- 48 Walking Lunge
- 200m Run
Cashout: Coaches Choice