Warm-up
• 200 Single Unders
3 rounds:
• 10 Mountain Climbers
• 10 Jumping Air Squats
3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
Strength
3-Position Snatch (thigh/knee/floor)
• 7 sets of 1 complex
Start light; increase weight each set.
Core
6 rounds:
• 20 sec Flutter Kicks
• 10 sec Rest
• 20 sec Handstand Hold
• 10 sec Rest
Conditioning
For time:
• 400 m Run
• 300 m Row
Then, 10-8-6-4-2 reps:
• Front Squats 135/95#
• Strict Pull-ups
Then:
• 300 m Row
• 400 m Run