Monday
Warm up
10 Banded rows of the rig
:30 Second plank
10 Big circles forward
10 Big circles backwards
6-8 empty back squats with temp ( 5 seconds down)
Worlds greatest stretch 3-5 x each side
x 2 -3 rounds or 7 minutes whichever comes first
Strength / Skill
3 x 5 @ 50-60%
3 x 3 @ 70-75%
3 x 1 @ 80-90%
Workout
5 - 10 -15
Front Squats 155/105#
Box jumps 24/20"
Every minute on the minute perform 1 burpee and then continue you workout where you left off.
