Warm up:
1 Round of Banded Dead Bug Iso Hold x 2 minutes Banded Clamshell Hold x 1 minute per side Fire Hydrant Iso Hold x 90 seconds per side
2 ROunds of Banded Monster Walks x 16 steps (forward) Banded Monster Walks x 16 steps (backward) Banded Lateral Walks x 16 steps each direction Banded Air Squats x 15 reps @ 3111
Then…
Strenght: Every 2 minutes, for 12 minutes (6 sets): Back Squat *Set 1 – 5 reps @ 80% *Set 2 – 3 reps @ 85% *Set 3 – 1 rep @ 90% *Set 4 – 5 reps @ 85% *Set 5 – 3 reps @ 90% *Set 6 – 1 rep @ 95% Rest 2 minutes between sets.
Workout: Four rounds for time of: 21 Wall Ball Shots (20/14 lbs) 15 Toes to Bar 9 Strict Handstand Push-Ups