MOBILITY & WARM UP

Barbell Thoracic Extension

Couch Stretch 2 Minutes each Side

Banded Shoulder Distraction: 1-2 Minutes Each Side

Couch Stretch: 2-3 Minutes Each Side

EMOM 8 Minutes

minute 1
Easy Machine
Minute 2
2 Walkout
2 Super Slow Wall Squats

then:

3 Rounds:

30 Sec Jump Rope
30 Sec Warrior Squat
5 Alternating DB Strict Press
30 Sec Russian Baby Makers

3 Rounds:

Steadily start to climb in intensity:
5 Light Dummbell Thrusters
5 TTB
15 Jump Rope (singles of doubles)
Rest as needed between.

SKILLS & SPECIFIC WARM UP

2 Rounds, resting as needed between, with the second round moving towards “workout intensity”
3 Dumbbell Thrusters
4 TTB
15 Double-Unders
1 Dumbbell Thruster

CONDITIONING

“OPEN 20.2”

AMRAP 20:
4 Dumbbell Thrusters
6 Toes to Bar
24 Double-Unders
RX – #22.5/15
Scaled – #15/10