Fri, Dec 30, 2022

Warm-up
• 200 Single Unders

3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Squat Hold
• 30 sec Straddle Stretch

3 rounds:
• 10 m Duck Walk
• 10 Mountain Climbers

Conditioning (part 1)
8 rounds for time:
• 15 calorie Row
• 10 Toes to Bar
• 5 Hang Squat Cleans 115/75#

Goal: 16-18 min.

Rest 5-10 min between workouts.

Conditioning (part 2)
4 min AMRAP (0:00-4:00):
• 8 Deadlifts 135/95#
• 8 Box Jump Overs 24/20”

1 min Rest (4:00-5:00)

3 min AMRAP (5:00-8:00):
• 6 Deadlifts 185/135#
• 6 Box Jump Overs 24/20”

1 min Rest (8:00-9:00)

2 min AMRAP (9:00-11:00):
• 4 Deadlifts 225/155#
• 4 Box Jump Overs 24/20”

1 min Rest (11:00-12:00)

1 min AMRAP (12:00-4:00):
• 2 Deadlifts 275/185#
• 2 Box Jump Overs 24/20”

Goal: 136 reps (4, 3, 3, 3 rounds).