WARM UP

Part 1
3 Sets
10 Leg swings (across body) / Leg
10 Alternating Hamstring Scoop Stretch
:30 Forearm Stretch / Both arms

Part 2
Sets 1-3:
:20 Single Unders
:10 Rest
:20 High Knees
:10 Rest
Set 2 & 4:
:20 Double Unders or Attempts
:10 Rest
:20 Walking Lunges
:10 Res

SKILLS & SPECIFIC WARM UP
Burgener warm up – DB Snatch

On a 6:00 Clock
DB Windmills
DB Single-Arm Overhead
Squat

Set 1:
:20 Alternating Reverse Lunge + High Knee
Rest :10
:20 Single Unders
Rest :10
Set 2:
:20 Walking Lunges
Rest :10
:20 Double Unders or Attempts
Rest :10
Set 3-4:
:20 Overhead Walking Lunges (increase weight each set)
Rest :10
:20 Double Unders or Triple Under Attempts
Rest :10

CONDITIONING
“THE ODER COUPLET”

5 Round For Time:
50 Double Unders
20m Single-Arm Overhead
Walking Lunges #22.5/15