A. Warm Up
Aerobic Warm Up
3 sets of
Row or bike 90 seconds 75-80%
Rest 60 seconds between efforts
Then
3 sets of
6 PVC or Barbell Overhead Squats
10 B-Stance Hip Thrust/leg
14 DB Frog Pump
B. Strength
Overhead Squat
6 sets of 3 @ 3131 Tempo
C. Conditioning
3 rounds for time of:
20 Double Unders 2:1
10 Dual KB Front Rack Reverse Lunges5/leg
20 Double Unders
20 Double Unders
20 Doubles Unders
-1 minute rest between rounds-
RX KB Load 53/35