Core: 5 Minutes of- 20 Sec. Med ball sit ups, 20 Sec. Russian twists, 20 seconds rest
Strength/Skill Jumping Back Squats: 5 x 6 reps with 20-40% 1RM. Start with very light weight. Slowly descend, once you hit bottom explosively ascend, driving yourself up quickly about an inch into the air or at least onto your toes. Soften the catch by riding it down to a quarter squat. Reset for the next rep. Used for developing power and explosiveness.
WOD- 10 Min AMRAP
30 DU’s (2 to 1 singles)
10 Box Overs (24/16)
200 meter run
***Run counts as one rep***
