EMOM 12 min (3 Rounds)
1):45sec of Tempo overhead squat (1-3-2-1) using very light weight (even a PVC) for quality
2):45sec of double under practice (even if you have “mastered” this movement – there is always something to improve on)
3):30-45sec of handstand hold (or a variation) or for athletes working towards handstand walks use this time for HS Walk drills that coach will give you.
4):45sec of leg wrap “J Hook” practice on the low ropes with butt on box. No rope climbing today JUST leg wrap practice!!!
2 sets of:
3 Box Jump Overs (or step over) 24/20”
6 Deadlifts 205/155# (Modify as needed if you’re ‘too’ sore from CF Total)
9 Strict Push – Ups
Rest 2 min between sets
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