Warm-up
• 400 m Run
• 10 PVC Around the World CW
• 10 PVC Around the World CCW
• 20 PVC Passthroughs
• 20 PVC Overhead Squats
• 20 Scorpions
2 rounds:
• 10 Walking Lunges
• 10 m Duck Walk
Strength
3 sets:
• 4 Front Squats
Weight: 60% of 1RM
Core
3 rounds:
• 10 Strict Toes-to-bar
• 10 GHD Hip Extensions
Conditioning
For time:
• 20 Overhead Squats 95/65#
• 100 Double Unders
• 15 Overhead Squats 95/65#
• 75 Double Unders
• 10 Overhead Squats 95/65#
• 50 Double Unders