Warmup
Sets of unbroken reps:
• 50 – 40 – 30 – 20 – 10 Double Unders
* Rest 10 sec after each set
3 rounds of:
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Band Pull-a-parts
• 10 Band Passthroughs
Strength
Shoulder Press
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM
Bench Press
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM
Core
8 rounds of:
• 20 sec Hollow Body Rocks
• 10 sec Rest
• 20 sec Plank
• 10 sec Rest
Conditioning
For time:
• 400 m Run
Then 14 – 12 – 10 – 8 – 6 reps:
• Push-ups
• Chest-to-bar Pull-ups
• Dips
• Rings Rows
Then:
• 400 m Run