Movement Prep: 

  • 2 Min Pole Squats
  • 2 Min Banded Ankle Work

Warm-up:
2 Rounds of...

  • 15 Sec. Sampson Stretch (each side)
  • 10 PVC Overhead Squat
  • 10 Sit-ups
  • 10 Good Mornings
  • 10 Ring Rows
  • 10 Ring Dips

Strength:

  • 3-3-3-3-3 Pause Back Squat

**Hold bottom position for 3 seconds each rep

Conditioning:
12 Min AMRAP

  • 4 Burpee Broad Jumps (4'/3')
  • 6 Chest-to-bar Pull-ups
  • 8 Air Squats

Scaled:
Regular Burpee, Jumping Pull-ups