2 minutes Jump Rope
15 Squats w/hands held high overhead
15 Push Ups
1 minute max Wall Ball
High Bar Back Squat: 1×20: Add 5#’s from last week. If last week was too easy, feel free to hedge the weight up a little. If athlete missed last week, weight should start around 5RM minus 80#s. 5RM = 80-85% 1RM. Otherwise, pick a weight that is going to be tough.
This is meant to be 1 unbroken set of 20. Warm up to it then go to town.
Push Press (95/65)
Run 400m after each set.