Warm-up
• 400 m Run
3 rounds:
• 30 sec Squat Hold
• 30 sec Straddle Stretch
• 30 sec Scorpion Hold Right
• 30 sec Scorpion Hold Left
2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
Conditioning (part 1)
10 min Alternating EMOM:
Even min:
• 5 Deadlifts 275/185#
Odd min:
• Max Double Unders
Within the first minute, 5 deadlifts and rest in the remaining time. The next minute, complete as many double unders as possible. Repeat until time is up. Score is total double unders.
Goal: 300. Average 60 DUs per round to achieve this goal.
Conditioning (part 2)
5 min AMRAP:
• 5 Power Snatches 95/65#
• 5 Overhead Squats 95/65#
• 5 Box Jump Overs 24/20”
Rest 2 min
5 min AMRAP:
• 10 Power Snatches 75/55#
• 10 Overhead Squats 75/55#
• 10 Box Jump Overs 24/20”
Goal: 6 rds (90 reps) + 4 rds (120 reps), 210 total reps.
Cool-down
3 rounds:
• 60 sec Legs Up The Wall Pose
• 30 sec Figure 4 Stretch on the Wall Right
• 30 sec Figure 4 Stretch on the Wall Left
• 30 sec Upward Facing Dog
• 30 sec Child’s Pose