MOBILITY & WARM UP

3 Sets
200m Ski Or Assault Bike
25 Single Unders
10 Step Back Lunge
10 Alt. Leg V-Up

Then:

1 set (at workout pace):
20 Double Unders
20ft Single Arm Overhead Dumbbell Lunge (at workout weight)
10 AB-Mat Sit Ups

SKILLS & SPECIFIC WARM UP

Work 10 minutes on Double Unders

12 minute EMOM
minute 1: 12 Deficit DB PushUp
minute2: 8 Z Press Dumbbell Presses #2×22.5/15; Scaled to # 2×15/10
minute 3: 2-4 Wall Walks
minute 4: Rest

CONDITIONING
“Bruce Banner”

For Time in 16 Min Time Cap
100-75-50
Double Unders
40-30-20 mt
Single Arm Overhead Dumbbell Lunge #22.5/15
*35 AB-Mat Sit Ups after each set