CONDITIONING:
12-9-6-3
UB KB Swing (72/53)
Lateral Box Jump Over (24"/20") -- without touching box/hurdle

Notes: Time cap 9 minutes
--choose a KB heavier than usual, but one that you can still safely handle.
--Used 53lb KB and 18" box with PVC weighted down by 45lb plate due to availability. I would like to try this again with a heavier DB.

4:56

MIDLINE:
5 Sets for QUALITY:
5-second hollow hold
5 v-ups
5 toe touches
5 tuck crunches
5-second hollow hold
*goal is to finish this as one 'complex' without the heels touching the ground.