FITNESS
Warm-Up.
Two sets of:
Assault Bike x 60 seconds
Passive Hang on Pull-up Bar x 30 seconds
Dumbbell Waiter’s Carry x 50ft/arm
Followed by…
Two sets of:
“Depth Drop Series”
Depth Drop x 1
Depth Drop + Max Height Jump x 2
Depth Drop + Broad Jump x 3
Then…
A.
Every minute, on the minute, for 16 minutes (4 sets) of:
Station 1 – Supinated-Grip Bent-Over Barbell Row x 6 reps @ 2111
Station 2 – Hollow Rock or Hold x 45 seconds
Station 3 – Dumbbell Z-Press x 8-10 reps @ 2111
Station 4 – Tall Box Jumps x 5 reps
(height of box doesn’t matter, focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat; it should take about 25-30 seconds to complete your 5 reps if done properly)
B.
Complete as many rounds and reps as possible in 12 minutes of:
6 Strict Pull-Ups
12 Alternating Dumbbell Snatches
12 Single-Arm Dumbbell Push Presses (Left Arm)
12 Single-Arm Dumbbell Push Presses (Right Arm)