Warm up
Jump rope, 1 min
10x squat jumps
30 sec static hang
12x Y-pulls
3 mins.
Buy in
2 Rounds, loose timer
4x20 Hip Thruster, strong band
3x15 Adductor, medium band
9 mins.
Main set
4 rounds, in .30 on 2.00
Front Squat x10-12 @ 135#
10 mins.
3 rounds, HT timer
Ring Row, max reps
Y-pulls, max reps
8 mins.
8.5 hours - 2230/0700. 31 mins total, PE 6. 4 days.
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