Warm-up
5x Wall Squat +
10x Shoulder Dislocate +
15m Forward Lunge +
15m Backward Lunge +
10x Air Squat +
5x Push-up
Three Rounds
Strength
Strict Press
3×3 80%, 85%, 90%
Work
4x 30 Seconds Work/30 Seconds “Rest” in each of the following movements
~Air Squat/Wall Sit
Rest 1 minute
~Push-up/FLR
Rest 1 minute
~Box Jump on 18”-24” Box/Hell Pos.
Rest 1 minute
~V-Sit-up/V-Pos.
