A1: 30-40 sec nose to wall hs hold / perpendicular HS hold
rest 60
A2: 2 box jumps for height
rest 60 X4
B: For time (14 cap)
30-20-10 reps of
Lateral burpee over bar
Front squat from floor
*Rx: 43/30kg
*Intermediate: 30/20kg
*Beginner: 20/15kg
C: Core
3 rounds
10 hollow rocks
10 v-ups
10 tuck ups
10 sec hollow hold
rest 60