JSACF - Friday: I-G-C

Intensity:

600 Single Jumps Ropes for time



Gymnastic:

3x 0:30sec Hollow Holds - laying on ground

3x 0:30sec Hollow Holds - hanging from the rig

Rest 0:15sec between efforts



Conditioning:

“Ryogoku"

10-9-8-7-6-5-4-3-2-1 reps for time of:
box jumps, 24”/20” (step down only)
sumo deadlift high pull 115/75#
overhead squat 115/75#