TUESDAY

A.

Health:

Every 3 Min x 4 Sets: Partner Up 2-3 People!!!

A1) :20 Front Rack Iso Hold @Heavy Weight

A2) 5 Seated Vertical Jumps  

A3) 3/side Lateral Box Jumps (Not Rebounding) 

Fitness + Performance: 

Every 3 Min x 4 Sets: Partner Up 2-3 People!!!

A1) :20 Front Rack Iso Hold @Heavy Weight

A2) 5 Kneeling Jump to Vertical Jump 

A3) 3/side Lateral Box Jumps (Not Rebounding) 

B.

Health WOD:

16 Min EMOM:

1) 12 Alt Box Step Ups (20”/16”) 

2) 4 Sandbag to Shoulder 

3) 100m Run 

4) 15 Ring Rows 

Fitness WOD:

16 Min EMOM:

1) 15 Box Jump Overs (24”/20”) 

2) 4 Sandbag to Shoulder (150/100)

3) 150m Run 

4) 4 Bar Muscle Ups or 12 Chest to Bar Pull Ups 

Performance WOD:

16 Min EMOM:

1) 15 Box Jump Overs (24”/20”) 

2) 6 Sandbag to Shoulder (150/100)

3) 150m Run 

4) 8 Bar Muscle Ups