Essentials:
A.
4 Sets
Landmine Hip Rotations x 20 reps
On the 2:30 min
B.
Yearly Benchmark
‘Exposed’(Scaled 1)
For Time:
Push Up x 35 reps
Dumbbell Box Step Overs x 40 reps (50/35)(24/20)
Toes to Bar x 45 reps
Box Jump Overs x 40 reps 24/20
Overhead Squat x 35 reps 115/75
‘Exposed’(Scaled 2)
For Time:
Incline Push Up x 35 reps #7
Dumbbell Box Step Overs x 40 reps (35/20)(24/20)
Hanging Leg Raises x 45 reps
Box Jump Overs x 40 reps 24/20
Overhead Squat x 35 reps 75/55
‘Exposed’(Scaled 3)
For Time:
Incline Push Up x 35 reps #7
Box Step Overs x 40 reps (24/20)
Hanging Leg Raises x 45 reps
Box Step Overs x 40 reps 24/20
Overhead Squat x 35 reps 45/35
Fitness:
A.
4 Sets
Landmine Hip Rotations x 20 reps
On the 2:30 min
B.
Yearly Benchmark
‘Exposed’
For Time:
Handstand Push Up x 35 reps
Dumbbell Box Step Overs x 40 reps (50/35)(24/20)
Toes to Bar x 45 reps
Box Jump Overs x 40 reps 24/20
Overhead Squat x 35 reps 115/75
Performance:
A.
4 Sets
Landmine Hip Rotations x 20 reps
On the 2:30 min
B.
Yearly Benchmark
‘Exposed’
For Time:
Handstand Push Up x 35 reps
Dumbbell Box Step Overs x 40 reps (50/35)(24/20)
Toes to Bar x 45 reps
Box Jump Overs x 40 reps 24/20
Overhead Squat x 35 reps 115/75