Warm-up
2 rounds:
• 100 Single Unders
• 10 Dumbbell Thrusters 20/10#
2 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
Strength
Thruster
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
Deadlift
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
Core
6 rounds:
• 20 sec Hollow Body Rock
• 10 sec Rest
• 20 sec Flutter Kicks
• 10 sec Rest
Conditioning
10 min AMRAP:
• 5 Hang Cleans 95/65#
• 5 Push Jerks 95/65#
• 10 Box Jump Overs 24/20”