Warm-up
• 400 m Run
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
Strength
10 min E2MOM:
• 3 Power Cleans
• 3 Push Jerks
Increase weight to finish heavy.
Core
3 rounds:
• 10 Lying Leg Raises
• 10 Evil Wheels
Conditioning
For time:
• 150 Double Unders
Then, 21-15-9 reps:
• Deadlifts 225/155#
• Chest-to-bar Pull-ups
Then:
• 150 Double Unders