WU:

2 min Double-Under practice

Then 3 rounds of:
5 Burpees
10 Monster walks (each direction)
5 jumping squats

MOB:

Hip Flexor Stretch on wall
Foam roll back

Strength/Skill:

Plyo Push-up onto plates 3x7
* You pick the height
Box Pop-ups 3x6
* You pick the box height, you pick the DB

WOD:

Tabata: 8 rounds of each exercise, performed for :20, with :10 rest

DB Power Cleans (20% BW in each hand)
DB Front Squats (same weight)
DB Push Presses (same weight)

Light WOD:

Tabata: 8 rounds of each exercise, performed for :20, with :10 rest

Sit-ups
Air Squats
DB Push Presses

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