1.07.2021

4 Rounds for TIME of:

10 Tire Flips

20 Sledgehammer Strikes

400m RUN

1.06.2021

Volkswagen 2.0

15-10-5 reps for TIME of:
Bench Press @ 65% of 1 RM
Ring Dips
Pull-UPs

Lack of leadership, on both sides...

BACK Squat: 10-5-5-5-3-3-3-3

then...

MAX Height Box Jump & Jumping Agility

DOT Drills

link: Why Dots: The Dot Drill

Plyometric Drills

Gun Walks

Sled Push-Pull

Medball Throws

“12 Days of Christmas”
1 Deadlift (305/195)
2 HSPU
3 T2B
4 Burpees
5 Power Cleans (135/95)

6 Box Jumps (24/20)
7 Lunges
8 DB Snatch alternating arms (50/25)
9 S2OH
10 Double Unders
11 Pull-UPs
12 Thrusters (135/95)

12 Rounds for TIME, start with 1 exercise and add 1 movement each round