Skill/Open Gym
Conditioning: With a 20 mins running clock
0-5min
5rds
10 box jumps
10 air squats
10 jumping split lunges.
5-10min
4 rds
15 V-Ups
15 superman's
10-15min
3 rds
20 med ball cleans
20 Oblique wall ball twist (left+right=1 rep)
15-20min
2rds
25 Push Press (empty bar (45-35)
25 back squat (45/35)
25 Kb sumo deadlift high pull (35/25)