Tue, Sep 6, 2022

Warm-up
• 200 m Sprint

3 rounds:
• 7 Jumping Jacks
• 7 Mountain Climbers
• 7 Air Squats

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

Conditioning (part 1)
5 rounds for time:
• 200 m Row
• 20 Thrusters 45/35#

Empty barbell. Goal: 8 min.

Rest 2 min between workouts.

Conditioning (part 2)
For time:
• 300 Double Unders

If needed, scale to 600 single unders. Goal: 6-8 min.

Rest 4 min between workouts.

Conditioning (part 3)
21-15-9 reps for time:
Deadlifts 225/155#
Chest-to-bar Pull-ups

Goal: 5 min.