Warm-up
• 200 Single Unders
3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Squat Hold
• 30 sec Straddle Stretch
3 rounds:
• 10 m Duck Walk
• 10 Mountain Climbers
Strength
6 rounds:
• 20 sec Max Back Squats 135/95#
• 40 sec Rest
3 min Rest
6 rounds:
• 20 sec Max Front Squats 95/65#
• 40 sec Rest
Conditioning
21-15-9 reps for time:
• Row (calories)
• Burpees over Rower
• Kettlebell Swings 70/53#
• Kettlebell Goblet Squats 70/53#