WARMUP
3 rounds of
6 x Dive Bombers
20 x Walking Lunges
6 x Scorpions (each side)
20 x Air Squats
_________________
2 rounds of 20 x Hip Thrusts
Strength
7 Sets
1 Knee to Feet Jump
+
2 Broad Jumps
000,130,300,430,600,730,900
Metcon
20 Min AMRAP
3 Clean and Jerks
12 Bent Over Rows
36 Double Unders
30 Seconds Rest Between Rounds
Leave a Reply