Strength/Skill
Application of Hip Explosion

Joey Complex
-4 reps of each progression
+Use Hands & use tucked feet to power up
+No hands & feet flat, true hip explosion to drive up
+Hands on head, feet flat

Jimmy Complex
+4 reps each position with PVC loaded on back, front rack & overhead.
+Repeat again with technique bar loaded in these positions.

MetaHIIT: Reps 21-15-9
Reps 21-15-9

Handstand Push Ups
Weighted Jump Lunge (44#/26# x 2)
Deadlift (225#/185#)

Post your scores to the Whiteboard.