Mobility: Hips, Knees, ankles, shoulders.
10 Box jumps (step down)
A. Strength: Back Squat (17 min)
3x3 @ 75%
3x3 @ 77%
1 minute rest between sets
5 rounds for time:
9 Unbroken S2OH (115/75)
12 Unbroken Reverse Lunges (115/75, 6/side, front rack position)
15 Unbroken Deadlifts (115/75)
*The full round must be completed as 36 unbroken reps. You may rest between rounds but rest as little as possible.
If at any point during a round you drop the bar (including, but not limited to, transitions between movements) you must immediately complete 15 wallballs before you can pick up where you left off...
Time cap: 17 minutes
Extra Credit: Planks
1 mini on / 1 min off x 5 (9 miuntes) add weight if possible.
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