WARM UP:  

  • 1-2min of Downward dog and child's pose to warm up for jump rope
  • 3 min DU or Single's (use this time to work on DU skill) 
  • up and back walking lunge
  • 10 Pit Pulls/ Lat Pulls- pause L-sit hold for 30 sec then 10 more pit pulls/lat pulls
  • 7 down to 1 X man walk outs with the band 
  • 1 min plank
  • 30 sec. wrist stretch
  • 10 V- ups 
  • 3 min DU or Single under warm up

Mobility:
5:00 min Banded pigeon and then samson stretch. 

Weightlifting:
Warm up to 80% of current 1RM. 
Then: 3,3,2,2,1,1
(3@80%, 3@85%,  2@90% 2@95% 1@95%+, 1@95%+)

Workout:  
4 Rounds for time:
9 Hang Power Cleans 95/75#
12 Box Jumps
15 TTB/T2E

Comment