WARMUP
TABATA 20sec ON – 10sec OFF
4min, 2 Rounds of
Air Squats
Down Ups
Bird Dog (L)
Bird Dog (R)
TABATA 15sec ON – 5sec OFF
3min, 3 Rounds of
Jumping Lunges
Skipping / Penguin Claps
Pike Push Ups
STRENGTH
Plyometrics
6 rounds of
3 x Weighted Vertical Jumps + 2 x Broad Jumps
000,130,300,430,600,730
METCON
For Time
100 Double Unders
10 Squat cleans or
20 Single Implement Squat Cleans
100 Double Unders
8 Squat cleans or
16 Single Implement Squat Cleans
100 Double Unders
6 Squat cleans or
12 Single Implement Squat Cleans
100 Double Unders
4 Squat cleans or
8 Single Implement Squat Cleans
100 Double Unders
2 Squat cleans or
4 Single Implement Squat Cleans
*Sub Double Unders for 150 Singles or 75 Mountain Climbers or 400m Run
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