Workout

FOR TIME

180 Double Unders

60 KB Swing (53/35)

40 Box Jump Over (24/20)

20 Muscle Up

40 Box Jump Over

60 KB Swing (53/35)

180 Double Unders

 

Capacity Work

180 single unders or plate hops

60 Russian kB swings

40 box step ups

20 ring rows

40 box step ups

60 Russian kB swings

 180 single unders or plate hops

 

25:00 Cap

 

Homework

CONDITIONING

1. 6 SETS

3:00 Row  @ (1-2s faster than 3K PR Pace)

-Rest 3:00 b/t Sets-


STRENGTH

1. Back Squat

3-2-1-3-2-1 


-Rest 2:00 -3:00  b/t sets-


2. 3 SETS

100' Prowler Push

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