UNF - bbell complex, box jump, kb swing, pushup, sprints, max plank/wall sit Workout
Baseline: Pre-SOP and Box Breathing, then ROM Drills.
4 rounds (65#-95#) – Barbell complex with burpee chaser:
6 of each, 1. Dead Lift 2. Up right Row 3. Squat Clean 4. Front Squat 5. Push Press 6. Back Squat 7. Burpees
30#, 35#, 35# db
Work Capacity: Complete 50 – 30 – 20 for time of:
Box Jump
KB Swing (55#/35#)
Push-up
4:24.2
1:42.8
0:47.1
40# kb, 25, 10, 5 reps
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