Warm-up
• 100 Single Unders (clockwise)
• 100 Single Unders (counter-clockwise)
4 rounds:
• 15 sec Arm Circles CW
• 15 sec Arm Circles CCW
• 15 sec Arm Hugs
• 15 sec Plank Hold
• 15 sec Pike Stretch
• 15 sec Butterfly Stretch
3 rounds:
• 5 Push-ups
• 5 Strict Pull-ups
• 10 sec Pull-up Hold
Strength
10 min E2MOM:
• 6 Dumbbell Bench Press
• 4 Bent Over Barbell Rows
• 2 Weighted Bar Dips
Try to be explosive with these movements, AHAP. Increase weight to finish heavy.
Core
4 rounds:
• 20 sec Ball Slams
• 10 sec Rest
• 20 sec Russian Twists
• 10 sec Rest
Conditioning
4 rounds for max reps:
• 1 min AirBike calories
• 1 min Dumbbell Hang Power Snatch 50/35#
• 1 min Box Jump Overs 24/20”
• 1 min Rest