Warm-up:
A) for 12 minutes:

  • 12 KB around the world (6 reps each direction)
  • 12 Standing Teapot w/ KB (6 reps each side)
  • 6 Goblet squat w/ 3 second pause
  • 12 Alternating plank reaches (6 each side, alternating)
  • 6 Spiderman Steps (3 each side, alternating)
  • 12 Single leg deadlift (6 left, then 6 right)

B) 3x5 Banded Broad Jump w/ partner

Strength:
7-7-7-7-7 Deadlift

Conditioning:
4 Rounds of 2 Minute Work Intervals

  • Row for Calories (Bodyweight divided by 8)
  • Max Rep Double Unders In Remaining Time

2 Min Rest Between Rounds
Record D.U. Count