Warm-up Drills
I. Speed Rope 2:00
II. 2 Rounds of
9 Fundamentals x 5 reps each
III. Mobility
Impact/Focus: Box Jumps 1-1-1-1-1
Against a 12:00 clock work up to a maximum vertical personal record Box Jump.
Box Jump 1-1-1-1-1
Post scores to comments.
“Sloppy Seconds”
Complete 3 rounds, each individually timed. Rest 1:00 Between efforts.
Row 250m
12-9-6 reps of
Back Squat (135/95lbs)
Knees-2-Elbows
Ring Push-ups
Post scores to comments.
24″ box jump
sloppy seconds 30:13 min total 135lbs
Box jump 34″
Sloppy Seconds 8:16/9:54/10:02