A. Warmup
2:00 Jump Rope
10 Unweighted Jefferson Curls No Platform (Teach This Thoroughly)
10 Cherry Pickers
10 Inchworms
10 Tempo Air Squats
1:00 Sit In The Squat
Ankle, Knee, And Hip Circles
B. Squat
3 Sets Of Tempo Work Using Your 1RM
1×10 @40% 31X1
1×10 @50% 31X1
1×10 @60% 31X1
*Do Not Exceed 60%
C. WOD
5 Rounds Of:
200m Run
20 Wall Ball (20/14)
NOTE: Coaches to read all coach’s notes prior to class
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Jason Archer
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