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
Overhead Squat
6 sets of 3 @ 3131 Tempo
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
A. Conditioning 14 minute AMRAP 5 Dual DB Push Press 12 Alternating DB Snatches 10 V-Ups or 20 Sit-Ups *coaches challenge HSPU instead of DB Push Press B. Optional Aerobic Capacity Row "Lactate Thresh
A. Conditioning 18 minute AMRAP w/Partner (split reps between partners) 200 Double Unders or 300 Singles 60 Box Jumps 24"/20" 30 Shoulder to Overhead 155#/105#
A. Conditioning 5 rounds for time of 15/12 Calorie Bike 10 Power Cleans 135#/95# 10 American KB Swings 53#/35# 10 Pull-Ups or 16 Ring Rows