Warmup
• 40-30-20-10 Double Unders
Rest 10 sec after each set
• 15 PVC Around the World CW
• 15 PVC Around the World CCW
• 20 PVC Good Mornings
3 rounds of:
• 10 Kettlebell Swings 53/35#
• 10 Goblet Squats 53/35#
• 10 sec Goblet Squat Hold
Plyometrics
Powerlifting Jumps
5 attempts of:
• Max Seated Box Jump (height)
5 attempts of:
• Max Barbell Kneeling Jump (weight)
Notes: Seated Box Jumps: start seated with hips slightly below parallel; find max box height. Barbell Kneeling Jump: start with barbell behind the neck, jump from knee to flat ground; find max weight.
Conditioning
“Angie” For time:
• 100 Pull-ups
• 100 Push-ups
• 100 Sit-ups
• 100 Air Squats