Warm-up
• 100 Single Unders
• 50 Double Unders
• 10 Triple Unders
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
2 rounds:
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#
Strength
Week 1/18: 5/3/1
• 3 sets of 5 reps at 55%, 65%, 75% of 1RM
Deadlift
• 3 sets of 5 reps at 55%, 65%, 75% of 1RM
Conditioning
4 rounds for max reps:
• 30 sec AirBike (calories)
• 90 sec Rest
• 30 sec Snatch 115/75#
• 90 sec Rest
• 30 sec Row (calories)
• 90 sec Rest
• 30 sec Clean & Jerk 115/75#
• 90 sec Rest
• 30 sec SkiErg (calories)
• 90 sec Rest
Goal: 200.
Cool-down
3 rounds:
• 60 sec Legs Up The Wall Pose
• 30 sec Figure 4 Stretch on the Wall Right
• 30 sec Figure 4 Stretch on the Wall Left
• 30 sec Upward Facing Dog
• 30 sec Corpse Pose