:30 sec. Airdyne sprint @ 70-80%
15 minutes. Count rounds and completed half-rounds for score.
Then, skill work:
“Raining Blood” (Slayer – “Reign in Blood”)
5 Burpee box jumps*
7 KB swings (35lb. W, 55lb. M)
4:17- count rounds and completed half-rounds for score.
*Use care and focus on technique to not allow the burpee box jump to turn into a wiggly, flailing mess. The burpee should be tight and explosive, using good midline stability and control to snap us up off the ground, and the components of a regular box jump should not change with the addition of the burpee.