Power + supplemental
Warm up
10:00 AD/C2
3×5 wall squats
2×10 goblet squats
2×10 push press
2×10 shoulder openers
3×5 squat jumps
3×5 tuck jumps
then –
knee jumps @PVC, then add weight…
3×3@ PVC
2×3@ 15#?
2×2@ 25
4×1@ 35…
then –
1:00 all out AD sprint +
6x clean & press heavy-ish KB or BB +
2:00 rest
x4 rounds
then –
5:00 intermission
then –
box jumps x5 (high box) +
1:00 KB swings heavy-ish +
2:00 rest
x4 rounds
then, if time:
10m OH walking lunges +
10m frog hops +
10m bear crawl +
x2-3 rounds
