Prep:
3 Sets:
30 sec Air Squat Hold
6/side Hip Switch
30 sec Forearm Plank
Fitness
A. EMOM5 – 8-10 alternating Jump Lunges
B. Back Squat
12min Build to a heavy set of 3 reps @ 31X1
Make sure to pause for a full second.
C. For Time:
100 Wallballs 20/14# 10/9′
2 Scores:
1. Max UB set
2. Time to complete 100 reps
Time cap 10min
Essentials
A. EMOM5 – 8-10 Pause Jump Squats
B. Back Squat
12min Build to a heavy set of 3 reps @ 31X1
Make sure to pause for a full second.
C. For Time:
100 Wallballs
2 Scores:
1. Max UB set
2. Time to complete 100 reps
Time cap 10min – Pick a weight that is challenging for you