Feb 16 2015

30-45s Skipping / DU’s
10 Sampson lunges
30-45s Skipping / DU’s
15-20 Banded good mornings
30-45s Skipping / DU’s
15 Air Squats
Hip Opener sequence
10 Jumping squats

In 15 min, quickly build to a heavy single but not 1RM (~90%)

Complete for total burpee box jumps reps:
In 3 min:
21 Front squats (115/75)
30 Double unders
Max reps burpee box jumps (24/20″)
—Rest 3 min—
In 3 min:
15 Front squats (135/95)
40 Double unders
Max reps burpee box jumps
—Rest 3 min—
In 3 min:
12 Front squats (155/105)
50 Double unders
Max reps burpee box jumps
—Rest 3 min—
In 3 min:
9 Front squats (185/125)
60 Double unders
Max reps burpee box jumps
——————————————–
– 21 min for 1 heat, 24 min for two.
– Barbells all come from the floor
– Scale weights as needed
– Games standard on box jump