Every 1 min for 15 mins, alternating between:

12 Chest-to-bar Pull-ups

1x [ 10 Air Squats + Walking Lunge, 50 ft ]

20 Alternating Dumbbell Snatches, 50/35 lbs

12 Box Jumps, 24/20 in

* Rest 1 min

Chest-to-bar Pull-ups / 16 Pull-ups

STIMULUS and GOALS
Stimulus for today’s workout is for athletes to maintain consistent effort and sets across each movement. Great skill work and sneaky cardio where we can get a lot of volume in without overloading one area.

Weighted Hip Thrust 12-12-12-12

Use the heaviest weight you can for each set. Rest 2 mins between sets.

Dumbbell Chest Fly 12-12-12-12

Use the heaviest weight you can for each set. Rest as needed between sets.