5RM Overhead Pistols, ME Bench Press & 3RM Weighted Pullups, Box Jumps, Abmat Situps & One Legged Squats

Super Youth 4:30pm

(A) ME Bench Press Alternating One Legged Squats Tech, Progressions.(If proficient practice Overhead and do one legged squats in Part B instead of Air Squats)

(B) Individually for time-5 Rounds 10 Box Jumps 30/24", 15 Abmat Situps, 20 Air Squats

Beginner 6am & 7:30pm

(A) Back Squats-Work within the limitations of your movement

(B) Individually for time-5 Rounds 10 Box Jumps 24/20", 10 Abmat Sit Ups, 10 Air Squats 

Intermediate 6am & 6:30pm

(A) ME Bench Press Alternating One Legged Squats Tech, Progressions.(If proficient practice Overhead and do one legged squats in Part B instead of Air Squats)

(B) Individually for time-5 Rounds 10 Box Jumps 30/24", 15 Abmat Situps, 20 Air Squats

Advanced 5:30pm

(A) 5RM Overhead Pistols

(B) ME Bench Press alternating 3RM Weighted Pullups

(C) Individually for time-5 Rounds 5 Box Jumps 30/24" Box + 2 x 20plates, 15 Abmat Sit Ups, 20 Alternating One Legged Squats

   

Focus- (A) If you don't have an Overhead Pistol then work your limitations of your movement. It's 5 each leg  (B) (C)