02212020

Cycle 3, Test Week, Day 4

Warm-up
Tabata x 2 (alternating movements)
– Air Squats
– Supermans
– Box Jumps/Step Downs
– Plank

Mobility
90 sec Frog Stretch

Strength
Back Squat (12′ Cap)
Find 3 RM
*Form over weight. This will not take long. We are NOT concerned with how much weight you lift. We ARE concerned with you lifting weight properly!

Met-Con
For Time (30′ Cap)
100 Box Jumps (24/20″)
80 Step Ups w/ 1-DB (50/35#)
60 DB Snatch (50/35#)
40 Toes to Bar
20 Strict HSPU

Core Work
5 x 10 V-Ups