Warm-up
• 100 Single Unders
• 50 Double Unders
• 10 Triple Unders
3 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
Strength
Barbell Lunges
• 3 sets: 12 reps (6/leg) at 40%, 45% & 50% of 1RM Back Squat
Core
4 rounds:
• 30 sec Ball Slams
• 15 sec Rest
• 30 sec Forearm Plank
• 15 sec Rest
Conditioning
“Fight Gone Bad!”
3 rounds for max reps of:
• 1 min Wall Balls 20/14#
• 1 min Sumo Deadlift High-pulls 75/55#
• 1 min Box Jumps 20”
• 1 min Push Press 75/55#
• 1 min Row calories
• 1 min Rest