Warm Up
Stretch
150m Shuttle Run
-15 Lunges
-20 Mtn. Climbers
-25 Sit Ups
Repeat if Time Allows
Skill/Strength
-4 14 Second Sprints
50%, 75%, 2-100%
Conditioning
- 20 DB Push Press - Use a Weight Heavier Than Your Norm
- 2 Jumping Squats - Unweighted, Jump at Least 4" Off the Ground
- 18 DB Push Press
- 4 Jumping Squats
- 16 DB Push Press
- 6 Jumping Squats
....
....
- 2 DB Push Press
- 20 Jumping Squats
Cash Out
-Bar Hang Hold in Seconds = Body Weight
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