2k Prep : PE

10min strapless Row

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2x10 sqt

2x5 GS w/5sec pause

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“ squat play”

6x 30/15 intervals of random sequences of sqt, jump sqt, tuck jump, split jump, static hold, etc.

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3x (5-1) pull up ladder

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“Those Burpee Suck”

10x pull up +

20x KBS @ 16/23kg +

30x Box jump +

40x Push up +

50x sit up +

60x burpee +

10x pull up

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6x 30/30 Row @ 2k pace or faster

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foam roll / mobility cool down