Cycle through 5 rounds of the following:
Strict pull up, 10 reps
Single arm kb swing, 20 reps each arm (16/12)
Weighted box jump, 12 reps
*For the weighted box jump use a med ball, place it at the chest (rack position) perform a squat, come out of the squat straight into the box jump, step down. Use a suitable/manageable load and height.
Scale: Strict pull up – Band pull up or ring row
Single arm kb swing – Load (go light enough so as to achieve 20 reps then 20 reps without rest, single arm kb swing does not go overhead.
Warm up: Each movement, light 8-10 reps then do the 5 rounds
Once finished: Roll and stretch, non stop for at least 10-15 minutes if time. Relaxed!
6am - MIKE (OPEN GYM)
4pm - SARA
5pm - SARA/LUKE
6pm - SARA/LUKE