Warm-up

Strength:

Every Minute on the Minute x 10min

1- Dumbbell Weighted Box Step-ups* x 10 reps

2- Strict Chest to Bar Pull-ups **x 5 reps

*Box height depends on your height/leg length. Most people will use 20in or lower.

**These are for quality not speed. Widen your grip which allows for a more open chest. Use a band or rack row so that your chest makes contact on EVERY rep. There’s no point to this if you are inches away from your chest.

Conditioning:

Going higher with the boxes today. These are box facing, not lateral.

35-25-15 Sumo Deadlift High Pull with Kettlebell 53/35

10-15-20 Burpee Box Jump Overs 30/24