Warm-up
• 20 cal Air Bike
3 rounds:
• 10 Jumping Jacks
• 10 Walking Lunges
• 10 Air Squats
2 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Goblet Squat Hold 70/53#
Strength
Front Rack Lunges
• 5 reps at 55% of 1RM
• 5 reps at 60% of 1RM
• 5 reps at 65% of 1RM
50 m Sled Drag
• 4 attempts to find a max weight 50 m sled drag (forward facing)
Core
21-15-9 reps:
• GHD Sit-ups
• Evil Wheels
Conditioning
For time:
• 100 Double Unders
Then, 10 rounds:
• 10 Dumbbell Power Snatch 50/35#
• 10 Box Jump Overs 24/20”
Then:
• 100 Double Unders