3min:1X50 Jumping Jax (JJ)50 Opp Arm & Leg JJ10m Forward & Backward JJ 5min:1x10eaLeg SwingSupine ScorpionV-RollProne ScorpionPlunch Push Up+WalkOut+Sun SalStep UpGrasshopperHop UpSumo Squat Touch DownNinja Get Up 7min:Bar WorkMC+HMC+FS+Elbow Ups 10ea3 Pos. PC 3eaDrill on Coaches CallPower Clean 10-20 KalsuCap = 20minOn the minute:Complete 5 burpees and perform max rep 225/135 lbs Power Cleans on the minutetell you total 100reps …
Wednesday, January 12, 2022
Warm up For time:Cap = 40min20 Wall ball shots, 20 pound ball20 Sit-ups20 Box jump, 24″ box20 Push-ups135/95 pound Clean, 20 reps20 Double-unders20 Thrusters, 35/25 pound dumbbells20 Pull-ups95/65 pound Overhead squat, 20 reps20 Kettlebell swings, 1.5/ 1poods95 pound Push press, 20 reps20 Dips95/65 pound Sumo deadlift high pull, 20 reps20 Burpees135/95 pound Back squat, 20 reps20 GHD sit-ups20 Walking lunge …
