Performance & Fitness
5 Sets:

15 Banded Good Mornings
10 Heavy Russian KBS
3 Tall Box Jumps
2:00 Easy pace on any machine

Coach’s Notes: Use a medum sized band for the good mornings. You should go directly from the good mornings into the KBS into the box jumps with no rest in between. We are developing strength and power in the lower body with these three movements. Challenge yourself on the height of the box jumps but be smart.
Metcon (AMRAP – Reps)
Tabata- Ball Slams

8 Rounds:
:20 on/ :10 off

*you choose the weight

3:00 Row
2:00 Seated Forward Fold

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