WARM UP
5′ Practice Double Unders; Then:3 Rounds Of:
8 PVC Shoulder Dislocate
8 Wipers
8 Sit Ups
8 Down Ups
MOBILITY & SKILLS
Hips – Shoulders – Squat therapy
CONDITIONING
“NANCY IS FALLING IN EARTH”
5 Rounds For Time
400 meter Run
15 Facing The Bar Burpees
15 Overhead Squats #45/30
Scaling
This benchmark triplet is meant to be light and fast. Reduce the load on the overhead squat so you can perform all the reps unbroken and still run fast.
Intermediate Option
#30/20
Beginner Option
4 rounds for time of:
400-meter run
10 Lateral Burpees
10 overhead squats #20/15
