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3 Way Hip Stretch x 3/side
3 Rounds on the 2 min
30 Double Under
3 Kip Swing + 1 Pull Up + 3 Kip Swing
10 Goblet Squat
The Admiral
3 rounds for time of:
20 Burpee Pull Ups
20 Front Squats, 155/105 lbs
20 Box Jumps, 24/20 in
Goal: Sub 13 Minutes
“The Admiral”
3 Rounds for Time
15 Burpee Jumping Pull-Ups
15 Front Squats (135/95 lb)
15 Box Jumps or Box Step Up (20/16)
Goal: Sub 15 min
Superset Hollow Rock and Static Hold at top of Hip Extension
3 x :20 sec/movement
Notes: Rest 1 min between rounds
Forward/Back/Side/Side
