Warm Up:
Lower body lift prep
Shoulder Prep Phase 2
10 rnds 5 sec hold in bottom position, coach will assess and tweak your form where necessary
WORK:
A) Back Squats 10 x 3 @ 75% rest as needed
B) 10 MIN EMOM
3 Strict weighted pull ups, as heavy as you can or 2 Muscle Ups if you have your muscle up (can be ring or bar)
Rx2: strict unweighted pull ups
Rx3: Strict banded pull ups at smallest band possible, third rep should be a struggle
C) Two position box jumps
20 total reps
Pick an appropriate height box
If you cannot get this movement, work the first part from a high kneeling position, try to transition to the squat. Use a mat if you feel it's likely you may land hard. You may also want to try this first position barefoot as your toe of your shoe may trip you up if you don't have the speed and height.
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