ODD: 10 Alternating Dumbbell Squat Snatches (50#/35#)
EVEN: 10 Box Jumps (30"/24")
Above and Beyond
Row or Bike 10 Minutes at Easy Pace
3 Rounds for Quality Not Time
10/Leg Single Leg Romanian Deadlift (Light)
10 Controlled Ring Rows
5/Side Half Kneeling Single Arm Bottoms Up Kettlebell Press (Light)
8 X 3 Back Squat
@ 65% (Speed Focus)
3 X 5 Dumbbell Box Jump
*Hold DBs off to your side and jump on a box with proper landing form (knees with toes, absorbing lanidng)
*Pick a height and weight that are challenging, but no bustedshins. If you can go heavier than two weeks ago, go for it or maybe higher.
Every 3 Minutes X 30 Minutes
* No Pacing!
7 X 10 GHD Sit up