MOBILITY & WARM UP
For 1 minute each side, Follow:
Banded Shoulder Distraction, Pectoral Mash, Couch Stretch, Pigeon Pose
Immediately into 5′ Practice Double Unders; then:
2 Rounds:
250 mt Row
5 Spiderman and Reach, each leg
10 Slow Scap Retractions
15 Sit-Ups
30 Seconds Single Unders
SKILLS & SPECIFIC WARM UP
Wall Ball Clean – Jerk
2 Round: (1st lighter than the workout load)
10 Double-Unders
5 Wall Ball
10 Double-Unders
5 Ground To Overhead
CONDITIONING
AMRAP 15:
30 Double-Unders
15 Wall Ball #9/6
30 Double-Unders
15 Ground To Overhead #50/35