WARM UP
15 minutes Practice Double Unders; Then:
10 Hanging leg raise
10 Good mornings
10 Knees to elbows
10 Good mornings
10 Toes to bar
10 Good mornings
10 GHD sit-ups
MOBILITY & SKILLS
Shoulders – Hips – Press ( Strict, Push, Jerk )
STRENGHT
Every 60 seconds perform
1-1-1-1-1-1-1
Weighted pull-ups / Strict Pull Ups
CONDITIONING
5 Rounds For Time
5 Shoulder-to-Overheads #52/35
10 Deadlifts #52/35
15 Box Jumps #60/50
35 Duble Unders
Time Cap 12 Minutes
“Shoulder-to-Overhead” allows the athlete to start with a barbell on the shoulders and move the bar overhead with the arms any way (ie: strict press, push press, push jerk, etc.)
