Strength/Midline/Skill
1a) 4 x 3 good mornings @ 40 – 50% of HBBS 1RM, rest 60 seconds
1b) 4 x 5 weighted hanging knee ups, as heavy as possible, rest 60 seconds
1c) 4 x 2 depth box jumps, rest 2 minutes (video)
Note: There should be at least a 4″-6″ differential between boxes.
Conditioning A
For time:
row 2000 meters
run 800 meters
60 double unders
24/12 chest to bar pull-ups
12/6 handstand pushups
rest/transition 2 minutes
ME OHS @ 135/90# in 2 minutes
Conditioning B
At a moderate pace, about 70-75% of RPE, run, row or bike (AD) for 12 minutes
