WARM UP
5′ Practice double Unders; Then 2 Rounds Of:
20 mt Inch worms
20 Squats
30 Jumping jacks
20 Superman
20 sit ups
MOBILITY & SKILLS
Dynamic Stretch
STRENGHT
Overhead Squat ( From the Rack )
Max Reps in 30″ #70% 1RM
Rest 60″
Max Reps in 30″ # 75%
Rest 60″
Max Reps in 30″ # 80%
CONDITIONING
A) For Time
50-40-30-20-10
Lunges
Pull Ups
Sit Ups
Time Cap 20 Minutes
B) Bring Sally Up
Push Ups Test