WARM-UP
AMRAP X 8 MINUTES
8 ALT GROINERS
8 AIR SQUATS -> 8 JUMPING AIR SQUATS*
8 BOX STEP-UP -> 8 BOX JUMPS*
8 HIGH HANG HIGH PULLS -> 8 MUSCLE CLEANS*
*AT MINUTE 4:00 SWITCH TO SECOND MOVEMENT.
STRENGTH
ON A 15:00 MINUTE RUNNING CLOCK
BUILD TO A MODERATE TO HEAVY 3 REP FRONT SQUAT
WORKOUT
IN TEAMS OF 2
AMRAP X 15:00 MINUTES
2 FRONT SQUATS ( MODERATE-HEAVY)
3 BAR MUSCLE UPS ( OR JUMPING BAR MUSCLE UPS)
*WHILE P1 IS COMPLETING THE 2 FRONT SQUATS AND 3 BAR MUSCLE UPS P2 IS ATTEMPTING MAX BOX JUMPS.
(SCORE IS TOTAL BOX JUMPS).
