BASECAMP

Movement Review: pushups, squats

Movement lesson: DB press/push press & ON deadlift

Skill: Jumping Mechanics & position on box

EMOTM x 8

Odd: 15 Ab mat situps

Even: cal row (12/9)

Rest 5 minutes

AMRAP 12 min

6 DB Push Press (50/35#)

9 KB DL (70/55#)

12 Box jump overs (20/16″)*

* step overs are allowed

VERTICAL X 

Review: pushups & squats

Lesson: Front Squat, Presses and DL + jumping mechanics

AMRAP 10 minutes

6 Push Press (95/65#)

9 DL (95/65#)

12 Box Jump Overs (24/20″)*

*step overs are allowed

Rest 5 minutes

Current members only:

EMOTM X 10 – 2 Power Cleans @ 75%

CORE FOUNDATIONS 

Hip hinge, squat and press review

Then

Sandbag reverse lunge

Ring Rows

Abmat situps

Plyo pushups

Cal Row (12/9)

SB/DB Pick up