Equipment Needed: Bench (Box Jumps), Heavy (Thrusters, Lunges, SA Snatch, Lateral Goblet Lunges), Medium (Weighted In/Out Squat Jumps, Press Jacks, Surrenders), Light (Boxing), Mat (Surrenders)
Timed x 3 Rounds = 7 min
- Thruster to Alternating Lunges x 1 min (Med/Heavy DBS)
- Weighted In/Out Squat Jacks x 30 sec (1 med DB hold it goblet style)
- Press Jacks x 30 sec (1 med DB)
- Rest x 30 sec
Ladder = 6 min
- SA Snatch (total) x16 (meaning 8 each arm!!),12,8,4 (1 heavy DB)
- Bottom Half Burpees w/ overhead press x16,12,8,4 (Light DBS)
Every 90 sec x 3 Rounds = 4 1/2 min
- (Explosive) Lateral Goblet Lunges x 8 each (1 heavy DB)
- Box Jumps x ROT (low bench or high for advanced)
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