Warm-up
• 100 Single Unders
• 50 Double Unders
3 rounds:
• 10 Side to Side Jumps
• 10 Air Squats
3 rounds:
• 20 sec Arm Circles Forward
• 20 sec Arm Circles Backwards
• 20 sec Spiderman Lunge Right
• 20 sec Spiderman Lunge Left
• 20 sec Pike Stretch
• 20 sec Straddle Stretch
Strength
12 min E2MOM:
• 3 Clusters
Increase weight to finish heavy
Core
3 rounds:
• 30 Flutter Kicks
• 10 Evil Wheels
Conditioning
For time:
• 400 m Run
• 45 Thrusters 75/55#
• 45 Pull-ups
• 30 Thrusters 105/75#
• 30 Pull-ups
• 15 Thrusters 135/95#
• 15 Pull-ups
• 400 m Run