Warm-up
Dynamic Stretching
Shuttle Runs
Mobility
Quads
Calves
Hammy’s
WOD (30 min cap)
800m Run
60 Double Unders
30 Hang Power Cleans (135,95)
800m Run
60 Double Unders
30 Front Rack Lunges
800m Run
60 Double Unders
30 Shoulder to Overhead
Substitutions
15/10 Calorie on the Bike in place of Double Unders
16/12 Calories on Ski Erg sub in place of Double Unders
Extra Work
Complete a set every 2 Minutes
1. Push-press
2-2-2 @85%
2. Push jerk
2-2-2 @85-90%
3. Split Jerk
2-2-1-1 @90-100%