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.

A: Bench Press 5-5-5-5

135-155-185-185lb. 

B: AMRAP 8:
4 Lateral Burpees
2 Hang Power Cleans (145lb.)

8 Full + 1 HPC

Complete 10 Rounds:

4 Lateral Hurdle Hops
20 Yard Sprint
*90 secs between efforts.

For lateral hurdle hops to sprint...set up four 16-20" hurdles, cones or boxes. Jump laterally over the hurdle landing on the other side, immediately laterally jumping over the 2nd hurdle, then the 3rd and 4th. Once you clear the 4th hurdle, transition immediately in a 20 yard sprint.

Alternate starting sides each rep. You should have 5 reps starting from the left and 5 reps starting from the right.

Used both foam rollers, green trash can and Lauren's plastic step. Next time use taller targets.