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| Our new multi grip bar static tested at over 1000lbs |
Box Jumps Holding DB's (singles only)
Agility
Abs
Strength:
DE Box Squats: 10 x 2, 55% + bands
Speed DL: 6 x 1, 50% + bands
Reverse Hyper: 3-4 x 10-12
Reverse Lunges or Bulgarian SS: 3 x 10-12
Band Pull Throughs: 3 x 20-30
Optional MetCon:
AMRAP 5:
25 DU's
5 Ball Slams 50/30#
10 Wall Balls 20/14#
*If you can't do 99% of the DU's without messing up, do lateral jumps over a hurdle or bar. The metcon is meant to be completed NON-STOP. Scale as needed. Cut back on accessory work if you're going to do it.
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