Context: Practice – Do the first round or two at the most advanced levels possible, then scale down if needed.
Dynamic Warm Up Option: 4 Rounds:
5 Samson Lunges
5 Kip Swings
5 Up Downs
Strength:Overhead Squat 1×3 Use the heaviest weight you can for the set.
Spend 8 mins working on a Challenging 3 Rep Overhead Squat.
MetCon: “Hot Afterburner”
4 rounds for time of:
8 Box Jumps 30/24 in
12 Ring Dips
20 Bumper Plate Burpees, 45/25 lbs
Rest 2 mins
High Box Jump (Health: 20in, Athletic*: 24in, Performance: 30in)
Ring Dips (Health: Ring Push-Up, Athletic*: 8 reps, Performance: 12 Reps) Toes to Bar (Health: Hanging Knee Raises)
Bumper Plate Burpees (Health: 15lb, Athletic*: 25lb, Performance: 45lb)
Coaching Tips: Take your time on the first 3 movements, then push the pace on the Bumper Plate Burpees. Make sure you hit full range of motion on the Ring Dips, use a powerful leg kick early on to help with later rounds. For the BP Burpees, make sure you lift the plate with a flat back and don’t throw it down (drop it flat from knee height).
Optional Hypertrophy 3 rounds for quality of:
12 Narrow Grip Chin-ups
12 L/12 R Bulgarian Split Squats, pick load