Warmup

• EMOM x 12-15mins
• 1st – 3-4 Tall Box Step Down/leg 30X0
• 2nd – 5 Seated Box Jumps
• 3rd – 30sec Run

+

3-4mins Lower Body Mobility
Kneeling Qaud and Hip Flexor Stretch  

Box Step Down https://youtu.be/WnEIVvSEatY
Seated Box Jump https://youtu.be/k-z2ftl1Z04
Kneeling Quad and Hip Flexor Stretch https://youtu.be/b4Jx2QLxvs4

A) Hang Muscle Snatch

5,5,5,5; rest 90sec
*first week introducing these. get a feel for the movement light loads
Demo video https://youtu.be/9S47tQ9vk4U

B) Banded Box Squat

21X1; 5,4,3,4,5; rest 2mins
*Make the second set of 4 and 5 tougher than the first. Set of 3 can be heaviest set. These are meant to be TOUGH SETS
Demo video https://youtu.be/Nwx_xD5YKmc

C) Dual KB Rack Box Step Up

21X1 6-8/leg x 2 sets; 4-6reps/leg x 1 set rest 60sec between legs
Demo video https://youtu.be/inneuxz9JV8

D) 3-5 Rounds Increasing Effort

• 12 Box Jump Over 24/20″
• 12 Toes to Rings
• 15 Wall Balls 20/14lbs
• Assault Bike 18/14 Calories
• rest walk 2mins between rounds
  
  *Every set increase your RPMs on the Assault Bike
  *Same as weeks past. Terminate after set 3 or 4 if quality is falling off. 
  Box Jump Overs https://youtu.be/f6AR27I-DwU
  Kipping Toes To Rings https://youtu.be/fXmLgN7r95c
  Wall Balls https://youtu.be/xMO8WZrZk-U
  Assault Bikehttps://youtu.be/YAehhfg3DD8