Warm-up
• 100 Single Unders
• 50 Double Unders
3 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
2 rounds:
• 10 Jumping Jacks
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#
Strength
Cleans
• 3 sets of 5 reps, work up to 80% of 1RM
Shoulder Press
• 3 sets of 5 reps, work up to 80% of 1RM
Core
6 rounds:
• 20 sec Hollow Rocks
• 10 sec Rest
• 20 sec Handstand Hold
• 10 sec Rest
Conditioning
10 min AMRAP:
• 5 Shoulder-to-Overhead 135/95#
• 10 Bar-facing Burpees
• 15 Air Squats