A) 2 Sets
Squat Hold x20 sec
Hollow Body Rock x20 sec
Sumo Squat Hold x20 sec
Samson Stretch x10 sec ea. side
then do:
2 Sets
Banded Good Morning x20
Reverse In Place Lunge x6 ea. side
Lateral Lunge x6 ea. side
Jump Squat x5 (max height)
Hanging Lat Pulls x10
B) 5 Sets
Back Squat x4 @95% of 3RM
C) For Time:
20 Clean and Jerks (165/110)
20 Muscle-ups
20 Clean and Jerks
*Scale muscle-ups by scaling the reps (note reps in score) or scale to pull-up x3 + push-up x3.
HIIT – “Gift Boxes”
AMRAP IN 18 MIN Of :
8 Squat Box Jumps
10 Box Push Ups
10 Burpee Box Jumps
8 (each leg) Elevated Single Leg Box Jump
