Warm-up
3 rounds:
• 20 Side to Side Jumps
• 10 Jumping Jacks
• 10 Jumping Lunges
2 rounds:
• 20 KB Hand to Hand Swing
• 10 KB Thruster /arm
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 Leg Swings /leg
Strength
Thruster
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 3+ reps at 85% of 1RM
Deadlift
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 3+ reps at 85% of 1RM
Conditioning
“Christine”
3 rounds for time:
• 500 m Row
• 12 Deadlifts BW
• 21 Box Jumps 24/20”
BW = body weight, meaning, the weight of the barbell equals your body weight.