Essentials:
A.
3 Sets
Back Squat x 10-12 reps
+
Seated Box Jump x 6 reps
On the 4min Marks
B.
For Time:
21-15-9
Dumbbell Box Step Over 24/20
Jumping Pull Ups
Fitness:
A.
3 Sets
Back Squat x 10-12 reps
+
Seated Box Jump x 6 reps
On the 4min Marks
B.
For Time:
21-15-9
Dumbbell Box Step Over 24/20 – 50/35
Chest to Bar
Performance:
A.
3 Sets
Back Squat x 10-12 reps + 80lbs of Chain
+
Seated Box Jump x 6 reps
On the 4min Marks
B.
For Time:
21-15-9
Dumbbell Box Step Over 24/20 – 55/35
Chest to Bar