Part A) SDLHP and Box Jumps
- EMOTM 7 min
- 7 SDLHP (95#65)
- 3 box Jumps (2#1)
Work on efficiency on and off the box. Don't hang out on the floor or on the box for two long. Remember knees hips must be fully extended for it to count. To train a quick response off the floor start by standing on the box take one step down followed by the other foot. As soon as the trailing foot touches the ground bound back to the top of the box. Also the bar has to pass above the collar bone for the sdlhp to count.

Part B) OH Walking Lunges and CTBPU
A1 - 3x20 steps Ahap
- 2 min recovery
- 2 min Recovery

Part C) Recovery row or run

- 5 k run or 5 k row or 2.5k run with a 2.5k row.
- keep it chill.