FITNESS
Warm-Up.
Two sets of:
Assault Bike x 60 seconds
Kettlebell Sumo Deadlift x 12-20 reps
Followed by…
Two sets of:
“Depth Drop Warm-up”
Depth Drop x 1
Depth Drop + Max Height Jump x 2
Depth Drop + Broad Jump x 3
Then…
A.
Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 45 seconds
Strict Toes to Bar x 8-10 reps
Rest 45 seconds
Box Jumps x 6-8 reps @ 15X1
(jump as high as possible and land softly on the top of a box; step down and wait 4-5 seconds and repeat; the goal is to emphasize the speed and height of the jump, so take your time recovering and resetting between reps)
Rest 45 seconds
B.
Complete as many rounds and reps as possible in 8 minutes of:
15 Kettlebell Swings
5 Burpee Box Get-Overs