10 Alt. Back Rack Lunges (Heavy As Possible)
10 Single Leg Deadlifts (Rear foot elevated & Heavy As Possible)
15/12 Cal Assault Bike Sprint or Row or 200m Run
*Get as many rounds as you can, but don’t sacrifice form and quality on the barbell movements. 7-8 Rounds is ideal.
*Just put the weights you used for the score.
30 Double Unders or 60 Singles
7 DB Thrusters 35/25s
10 DB Power Cleans 45/30s
15 Box Jumps 24/20″
10 (each) Banded wood chops
1 min. Weighted Plank
(For the Banded wood chops, put a band around the rig at about shoulder level, straighten arms and use your core to twist- coaches watch a video to see how it’s done if you don’t know)