“The way to get started is to quit talking and begin doing.” – Walt Disney
Primer: Theraband Protocol
3 Round: 20 Second Plate Jumps | 30 Second OHS | 30 Sec of Single Leg Deadlifts | 20M Crab Walk
Skill: 2×20 Single Leg Box Step ups BB In Front Rack (10 Per side) | HS Walk Practice or Wall Walk Practice
Strength: Front Squat – Heavy Single (no belt)
Conditioning: For Time
20 Strict HSPU
40 DB Over Lunges @ 70/50
20 HSPU
40 Box Jumps @ 24/20
20 HSPU
80 Ft HS Walk
20 HSPU
*16 Minute Time Cap
Performance: 10 HSPU | DB @ 50/35
Fitness: 10 Elevated HSPU | DB @ 35/20 | 80 FT Overhead Plate Walk @ 45/25
Fitness Light: 20 DB Push Press | DB @ 35/20 | 80 Ft Overhead Plate Walk @ 35/15
Bonus:
Hang Snatch (mid-thigh) – 60%x2, 65%x2, 70%x2, 3×2@75%
Snatch Deadlift on Riser – 90%x5, 95%x5, 100%x5
Weighted Plank – 3 x 30 sec