Warm-up
3 Rounds:
10 Barbell RDLS
10 Lateral Hops over barbell
10 Lying Leg Raises
Strength
Every 2 minutes for 12 minutes
Deadlift
3x3 at 80-90%
3x1 at 90+%
MetCon:
AMREP 12
2 Box Jumps
2 Russian Twists (each way)
4 Box Jumps
4 Russian Twists (each way)
6,8,10, etc….
*Pace Goal: The round of 16-18
*Steady pace on box jumps
*4 Russian twists is 8 total (4 each way)
Beginner: 16/12”, 10
Intermediate: 20/16”, 25/10
Advanced: 24/20”, 45/25
Sport: 30/24”, 45/25