Today's WorkoutWarm Up
- 2 Sets
- 10 Plate High Pulls
- 10 Plate Ext. Rotations
- 10 Plate Presses
- 30 Jumping Lunges
- 20 Squat Thrusts
- 10 Step Ups (Each Leg)***Post Skill***
- 2 Sets
- 3 Burpee Box Jumps
- 4 Single Arm Overhead Lunges
Skill
Conditioning - "Walk-a Lock-a Flame"30 min. Clock
- A) 19 min. Work Time Cap
- 10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 -- Burpee Box Jumps (24"|20")
- 10 Single Arm Overhead Lunges (Alt. arms each round)
- B) In the remaining time
- Establish a Heavy Single Split Jerk (from rack or floor)
