:30 second rotating stations of:
– OH squat (stick, 15lb., or 45lb. bar only)
– KB swing (35lb. W, 55lb. M)
4 times through.
Clock runs continuously, so hustle between stations.
Goal with these very familiar movements is fast, intense, meticulous work and sustained output.
Numbers in round 4 should mirror numbers in round 1.
Tumbling practice and review of defensive hand positioning.