WARM UP
5′ Practice Double Unders; then 2 rounds of:
10m Spider Crawl
10m Crab Walk
20 Broad Jump Squats
30 Mountain Climbers
20 Kossack Lunges
Jog 400m
MOBILITY & SKILLS
Burgener Warm Up – Over-Head Squat
STRENGHT
1) In 10 minutes find 3 RM of Back Squat
2) Every 90 seconds Perform 5-5-5-5-5 of Shoulder Press
Rest 5′
CONDITIONING
3 rounds
21 Overhead Squats #43/29
Run 400m
