A) Skills
3 mins at each station to complete:
Speed ladder, 3 times through: in and out going left down ladder then – in and out going right down ladder (side ways)
then left to middle to right (front on)
L-hang: 3 sets max hang
Single leg broad jump: 6X each leg (jump from one leg but land with two)
B) Back squats:
10 – 7 – 5 – 3 – 3
All sets to be working sets, you are not warming up on the 10+7. They all should be proper sets.
C) 3 Rounds for time:
10 Chest to bar pull ups
10 Front squats @L1=55kg/32kg – L2=65kg/42kg – L3=75kg/52kg
10 Burpees
