STRENGHT & CONDITIONING
WARM-UP
2 ROUNDS
:20 High Knees
:20 Butt Kickers
:20 Alt. Cossack Squats
:20 Scap Push-Ups
Into…
2 ROUNDS
100m Run
30 Slow/Tall Single Unders*
10 Alt. Single DB Deadlift
10 DBL DB Floor Press
10 Ring Rows
*Switch to :20-:30 of Double Under
practice in the 2nd round.
STRENGTH
5-5-5-5*
Bench Press
WORKOUT
4 SETS*
ON A 4:00 RUNNING CLOCK…
100m Run
15 Ring Rows
30 Alt. DB Hang Snatch
60 Double Unders