November 6, 2020

SWODOn the 1:30 x 6 Sets:30 Double-Unders2 Pausing Back Squats

Sets #1+2 - 65%Sets #3+4 - 70%Sets #5+6 - 75%

3 second pause in the bottom of each rep.


15-12-9:Power Snatch (95/65)Box Jump Overs (24”/20")

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15-12-9:Overhead Squats (95/65)Lateral Barbell Burpees

10:30 Bootcamp3 rounds15 KB deadlifts15 TRX jumping squats30 jumping lunges10 box jumps30 bench hops (hands on the bench, both legs jump side to side)24 KB repeat lunges (12 per side)50 DU or single jump rope15 Split bench squat jumps (jump up on bench with both feet and down, repeat)

Cash-Out: Roll-out Abs, Bar bell sit-ups, TRX hamstring curl, oblique crunch, pendulum , see saw, Standing torso rotation

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