Warm-up
• 400 m Run
3 rounds:
• 10 Jumping Jacks
• 10 Dumbbell Thrusters 20/10#
3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
Strength
Smolov Jr. – week 1, day 2
Back Squat
• 7 sets: 5 reps at 75%
Core
4 rounds:
• 25 Hollow Rocks
• 25 Arch Rocks
Conditioning
For time:
• 5 Thrusters 135/85#
• 50 Double Unders
• 10 Thrusters 115/75#
• 50 Double Unders
• 15 Thrusters 95/65#
• 50 Double Unders
• 20 Thrusters 75/55#
• 50 Double Unders