Warm-up
2 sets
Wall Hinge Stretch x :30
Samson Stretch x :30 each side
then..
3 sets
5 Weighted Squat Jumps
5 Box Jumps (Step down)
:20 Hollow Hold
Metcon
Metcon (3 Rounds for reps)
Every 90 sec for 18 min (3 sets of each)
Station 1: 5-10 Strict Pull-ups without coming off the bar
Station 2: 20-30 Box Jumps (24/20)
Station 3: 15-25 American KBS (1.5/1)(Rx+2/1.25)
Station 4: Accumulate 30 sec L-Sit
Accessories
Metcon (2 Rounds for reps)
2 sets for max reps
60 sec barbell curls (45/35)
Rest 2:00 b/t sets
