Strength
Alternating E2MOM for 18′ (3 rounds through):
1- Bulgarian Split Squat (3 sec. descend) x 8 each leg
2- Heavy Russian KB Swings – 2 sets of 10 reps
3- Isometric Squat Hold – 2 sets of 20-30 seconds (hold at parallel/sticking point, NOT in bottom position)
Conditioning
“Four By Thirty”
AMRAP 12′:
30 Jumps to Plate
30 Air Squats
30 Jumps to Plate
30 Sit-Ups
Jump to a 15-25# plate (everyone). You don’t need to extend your hips on the jumps, but should be two-foot landings on the plate and the floor.
Cool-Down
Foam Roll Quads