Today’s Workout

Warm Up

  • 2 Sets
    • 5 Banded Pass Throughs
    • 10 Banded Presses
    • 15 Banded Pull Aparts
    • 10 Halting Glute Bridges
  • 15 KB Deadlifts
  • 20 Box Step Ups
  • 10 Barbell Presses
  • 15 KB Swings
  • 10 Box Jumps
  • 5 Tempo Presses (60X2)

Strength
Every 2 min. for 7 Sets

  • 3 Tempo Strict Presses (60X2 – 50-55% of 3 RM)

Conditioning – “Mein Leap-Shin”
3 – 6 – 9 – 12 – 15 – 18 – 21

  • Box Jumps (rx: 24″|20″  crx: 30″|24″)
  • Swings (Russian or American)

Accessory
3 Sets

  • 10-15 Tempo Dragonflags (3111)
  • 20-30 Oblique Heel Taps (R+L=1)
  • 1 min. Rest