Warm-up
For time:
• 100 Double Unders
3 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Goblet Squat Hold 70/53#
Core
21-15-9 reps:
• Russian Med Ball Twists 20/14#
• Knee Raises on the Bench
Conditioning
“Kelly”
5 rounds for time:
• 400 m Run
• 30 Box Jumps 24/20”
• 30 Wall Balls 20/14#
Goal: 28 min.