WARM UP
20 Judo push-ups
20 Tuck Crunch
20 Step Ups Over The Box #50/40
20 V-ups
20 Walking lunges
Jump rope 2 minutes
MOBILITY & SKILLS
Dynamic Stretch – Burgener Warm Up
CONDITIONING
For Time & Reps in 20′ Time Cap
100-80-60-40-20 Double-unders
50-40-30-20-10 AB-Mat Sit Ups
25-20-15-10-5 Hang Power Snatches #35/25
ACCESSORY WORK*
A) Row
9x 1:40 on, :20 off
Rest 2:00 after round 5
B) EMOMx6
8 DB Thrusters #20/15
*Do it only if you trained in August!
