I.
3 Rounds (NFT)
10 Push Ups
10 Goblet Squats
Run 100m
II.
Back Squat
4×4 @80%
III.
3 Rounds
Run 1 Mile
4:00 Rest
IV. After completing pieces 1-3, Please choose TWO of the following based on weaknesses.
A. Conditioning
5 Rounds
4 Front Squats 225/155#
8 Bar Facing Burpees
B. Gymnastics
Strict Pull Ups
7×5
C. Strength
Box Jumps
Work up to Tall Box Jump, then complete 6×3 @80%+
V.
3 Rounds (NFT)
2:00 Hamstring Work
35s Hollow Hold
10 Revers Hypers