Warm Up:
Foam Roller - Free Elements
AirSquat x50
HighKnees/Ear-Pocket x50
ButtKicks x50
MountainClimbers x50
TuckJumps x50
3touch on low box x50
Pass Thrus w/press at top x20, Burgener WarmUp x3, PushUps x20
W.O.D.
1k Row (1 attempt)
Jump Rope/Singles x400 (yes 400)
Overhead Squat w/MedBall Target for Depth x50 (minimum weight 65# barbell required)
Jump Rope/Singles x400 (it's for real - embrace the suck)
**1k Row (10 attempts w/20 breath rest)
**Upon completing each 100m C2-Sprint, breath deep and slow, for you are only allowed 20 breaths until you commence your next attempt. You must maintain an average within 5 seconds of your best attempt - EXPLOSIVE POWER REQUIRED
Stay strong!
-Johnny
P.S."Gloves protect your delicate skin, but the worst part about wearing them is having to tell your parents you're gay." -Doollas (not that there's anything wrong with that?!)
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