Strength:

Every 90 seconds, for 6 rounds, perform one set of:

Front Squats

4 @75%

 

Conditioning:

Complete as many rounds and reps as possible in 12-minutes of:

30 Double Unders

30ft One-arm Dumbbell Overhead Lunges, Left (50/35)*

30ft One-arm Dumbbell Overhead Lunges, Right (50/35)*

 

For Score

*Each 5ft section is one rep. Advancement and scoring is to Games standards.

 

Flexibility:

Quad Smash – 1:30/leg

Calf Smash – 1:30/leg

Twisted Cross – 1:30/side

Shoulder Fold – 1:30/side

 

 

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