"SQT"

Warm-up:

Jump Rope (1 song )

Stretches

3 Rounds

Planche Push-ups Paralletes feet on box , 3-5 reps

Glute Ham Raises assisted, 6 reps

Butterfly Pull-ups, 7 reps

"SQT"

3 Rounds for time of:

95 pound, Power Snatch, 10 reps

200 yard Shuttle sprint, 50 yards there and back twice.

7:44

II. 3 minute max pull-up test, on monkey bar gym off the hoop = 25 reps

III. Hollow Rocks : 15 seconds work/ 15 seconds rest x 10 sets , I failed on the last 2 or 3.