Banded W/Y x15
BN press x10
Knee tucks/Toes to Hips/Toes to bar
Box jumps (practice bounding)
Shoulder Press (5×5)
* Across. 8m to h hold to a working weight
**Stop on your chest for each rep.
***Rep 5 of each set should be near failure.
Metcon (AMRAP – Rounds and Reps)
Box jump overs x8
Toes to bar x6
*Set your rotation up to be very tight and efficient. There will be a lot of transitions so we want to conserve time.
**maintain a conservative pace in the beginning that builds in speed as the workout progresses.
***This is an excellent workout to try toes to bar and full scale push-ups.