Warm-up:
Jump Rope
Dynamic Stretches
then
3Rounds of:
10 reverse lunges, with barbell in front rack
10 butterfly pull-ups
Gymnastics bridge hold, ten breaths
10 V-ups
: -) good warm-up !
I. Front Squats 5 x 5
115 - 155 - 195 - 195(3) - 195(3)
II. 3 Rounds for time of:
#90 Sandbag healthlifts, 20 reps
30 Box jumps, 24 inches
11:06
III. 20seconds on/15seconds off , max sets of:
Hollow Rocks = 5 sets
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