12.19.19

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

10 Dual KB Cleans

20 Double Unders

10 KB Suitcase Deadlifts

20 Doubles Unders

-1 minute rest between rounds-

RX KB Load 53/35

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