Part A – Warm up
Coaches choice
Part B
3 Sets
Strict Pull-up x Max
rest 2 min
5 Sec Ring Dip Negative x3
rest 2 min
Part C
5 Sets For Total Time Of:
12 Games Standard Box Jumps (24/20)
50 Double Unders
12 Push Press (115/75)
12 In Place Front Rack Lunges (115/75)
rest 90 sec
