WARM UP
5′ Practice Double Unders; Then: 2 Rounds of:
Run 200m
20 mt Broad Jump
20 PVC Overhead Squats
20 PVC Shoulder Dislocated
20 Jumping Jacks
10 Push Press ( Empty Bar )
MOBILITY & SKILLS
Hips – Shoulders – Front Squats – Press ( strict-push-jerk )
CONDITIONING
AMRAP 20′
40 Double Unders
6 x side Single Arms Dumbell Thrusters #25/15
400 mt Run