A. WARMUP
Deep Squat Hold 30sec
Barbell Ankle Stretch 30sec
Duck walk exercise 30sec
Squat + Thoracic Rotation 10reps/side
Active Twisted Cross 30sec
Band Pass Through 30sec
https://www.youtube.com/watch?v=7GSSVK8iXU0Scoring: Not Scored
B. Core
10 Hollow Rock
10 Superman
10 Glute Bridge
———————-
10sec Front Plank
10sec Side Plank / side
10sec Reverse PlankScoring: Not Scored
C. PART A
Back Squat for load:
#1: 5 reps @ 75%
#2: 3 reps @ 80%
#3: 3 reps @ 80%
#4: 3 reps @ 85%
#5: 2 reps @ 90%
#6: 2 reps @ 90%Scoring: Weight (higher is better)
D. What’s the Worst that Could Happen?
For Time :
100 Double Unders
500m/400m Row or 24/18cal Bike
100 Wall Balls 20/14
TIME CAP : 20 MINSScoring: Time (lower is better)