Workout

3 ROUNDS FOR QUALITY

2:30 - AMRAP of 12 Double Under + 6 DB Deadlift (Athlete Choice, Moderate)

-Rest :30-

2:30 - Bike @Moderate Effort

-Rest :30-

2:30 - AMRAP of 12 Sit-ups + 6 DB Hang Power Clean (Athlete Choice, Moderate)

-Rest 1:30 b/t Rounds-

COOL DOWN

ON A 8:00 RUNNING CLOCK...

Foam Rolling*

*Focus on quads, inside thighs, and IT bands

HOMEWORK

CONDITIONING

AMRAP x 10 MINUTES @ 80% EFFORT

12 DBL KB Deadlifts (70/53)

50 Double Unders

9 Burpees Over KBs

50 Double Unders

6 Muscle-ups

50 Double Unders

-Rest 5:00-

REPEAT!

CONDITIONING / STRENGTH

1. FOR TIME @ 80% EFFORT

50 Ground to OH (115/75)

-Rest 3:00-

25 Ground to OH (135/95)

-Rest 2:00-

15 Ground to OH (155/105)

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