Warm Up X 2

  • Run 1 lap
  • 10 overhead squats
  • 10 DB PP
  • 10 jump pull-ups

Mobility

  • Foam Roll Hamstrings / glutes 4:00
  • Squats w/ elbows drive knees out 2X1:00

Cycle Prep Week 1RM or Skill
Calculate 1RM for either: (Instructions on Board)

  • Deadlift and Overhead Press
  • Back Squat and Bench Press

Skill
Double Under Practice 10:00- 15:00

Workout

14:00 for rounds:
10 Burpees
Slam ball overhead forward throw 1 length
10 sit-ups - no anchor
Slam ball overhead forward throw 1 length

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