Warm-up
• 200 m Sprint
3 rounds:
• 7 Jumping Jacks
• 7 Mountain Climbers
• 7 Air Squats
3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Squat Hold
• 30 sec Butterfly Stretch
Conditioning (part 1)
5 rounds for time:
• 200 m Row
• 20 Thrusters 45/35#
Empty barbell. Goal: 8 min.
Rest 2 min between workouts.
Conditioning (part 2)
For time:
• 300 Double Unders
If needed, scale to 600 single unders. Goal: 6-8 min.
Rest 4 min between workouts.
Conditioning (part 3)
21-15-9 reps for time:
• Deadlifts 225/155#
• Chest-to-bar Pull-ups
Goal: 5 min.