Level 1 and 2
Mobility
Banded hip flexor
Banded Samson
Roll hip flexors
Roll calves
Warm up achilles
Conditioning:
5 minute AMRAP
5 Shoulder to overhead 115#/75#
10 Deadlift 115#/75#
15 Box jumps 24/20
Round 1: push press, box-jump downRound 2: push jerk, box-step down
Round 3 +: Commit to the movements that feel best
It’s important to find a consistent pace and maintain calm breathe.
Fundamentals
Strength:
5 sets of
Bench press x 3-5 reps
Rest 2 minutes between sets and use the time to mobilize
Conditioning:
4 rounds for time
10 triceps dip
20 v sit ups
30 DU
