Monday, 4/4/16

1) Conditioning

5 Rounds

15 KB Step-ups (53/35; 44/26; 35/18)

10 KB Swings (53/35; 44/26; 35/18)

5 Handstand Push-ups; 10 sec handstand hold+5 push-ups; 10 Push-ups; 5 push-ups

Hold the KB however you please in the step-ups.  24/20 box for black and brown level.  20/16 box for blue level.

2) Strength

EMOM 10

3 Back Squats @ 70% 1 RM

Be very explosive out of the bottom and on the way up.

3) Interval (Extra Credit)

4 Rounds

10 Box Jumps (30/24; 24/20; 20/16); 10 Step-ups (20/16)

10 Chest-to-bar Pull-ups; 3 Chest-to-bar Pull-ups+7 Pull-ups; 10 Jumping Chest-to-bar; 10 Jumping pull-ups

Rest 1:30