Strength/Skill

10 min prep for Toes 2 Bar and Box Jump

**progressions/modifications

Conditioning (open simulation)

12 Minute AMRAP

12 Push Press @ 95/65

12 Toes 2 Bar

12 Box Jump @ 24/20

Capacity Work

12 Min AMRAP

12 DB Push Press @ a comfortable weight

12 Knee Lifts while hanging OR Reverse Situp

12 Jumps to a Plate or Plates @ a comfortable height

**comfortable = ability to do them without stopping for at least 1 round

Finisher

2 Sets, 1 min each.. stay in motion with quality for as much of each minute as possible

Hollow Flutters

Russian Twists

Hip Thrusts

—rest 1 min—

Homework - Choose One

Snack Bias

15 Min AMRAP

5/5 Filly Press KB

50’ Sled Push

25’ Walking Lunge with KB in Front Rack

10 High Box Jumps - 30/24 +

3 Sets, rest 90 between sets

10 KB Curl to Press

10 Deficit Pushup

10 Strict Pullup

2 Sets, 1 min rest between sets

1 Min Side Plank (left/right)

Conditioning Bias

5 Rounds, 1 min at each station @ 50% effort

Row

Single Unders

Step Ups @ 20”

Turkish Get Ups (l/r)

Run

Plank on hands

Comment

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