Sport or Performance 12/28/20

720 Athletics – Sport or Performance

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Warm-up (No Measure)

2min AMRAP:

20 MTN Climbers

15 Jumping Jacks

2/2 Reverse Lunge to high knee

Front Squat

E90sec x 6 sets:

3 Front Squat 65-75%

3 Dynamic Seated Vertical jumps-Lift feet slightly above floor prior to each jump-Box at parallel

Metcon (Time)

3 rounds:

20 Box Jump Step Downs 24/20″

10/10 Back Rack Reverse Lunges 95/65 Adv: 115/75

Then

50/35 Cal Bike or (40 cal Air runner)
*10min CAP

Performance

A. E90sec x 6 sets:

7 DB Front Squat

5 Tuck Jumps

5 No Pushup burpees

C. 3 rounds:

20 Box Jump step downs

10/10 Farmer hold Reverse Lunges

Then

50/35 Cal Bike