Movement Prep: Banded Walking

Warm-up:

  • 2X Sampson Complex
  • 25 Stationary lunges
  • 20 Air squats building to jumping squats
  • 15 Hanging Shrugs
  • 10 Burpees
  • 5 Inchworms
  • 3 x 10m Partner Banded Broad Jumps

Strength:

14 Min EMOTM

9-7-5-3-1-1-1 Front Squat

Conditioning:

7 Rounds for time...

  • 6 Med-ball Squat Cleans
  • 5 Broad Jumps @ 75% Max
  • 4 Strict Pull-ups

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