Warm up
3 Rounds:
10 Seated Box Jumps
5 Inch Worms
1’ Hip Mobility
Mid/Skill
1A) 4x 10-15 Hip Extensions
*rest 60-90 seconds
1B) 4x 10-15 UB TTB
*rest 60-90 seconds
Conditioning
For Time
400m Run
20 Back Squats (165#/125#)
2 Rope Climbs
400m Run
20 Front Squats (135#/95#)
2 rope Climbs
400m Run
20 OH Squats (95#/65#)
2 Rope Climbs
*18 min cap