Movement Prep:

  • 45 Sec. Contralateral Dead Bug
  • 15 Sec. Rest
  • 45 Sec. Ipsilateral Dead Bug
  • 15 Sec. Rest
  • 30 Sec. Hollow Body Hold


Warm-up:
2 Rounds

  • 10 Russian Lunge
  • 8 Burpees
  • 6 See Saw Steps
  • 4 Jumping Squats
  • 2 Inchworm Complex
  • Barbell Complex #1
  • 250 m Row


Skill:
Double Under Drills



Conditioning:

6 Min AMRAP

  • 6 Power Clean (155/105)
  • 12 Overhead Lunge (45/25)


3 Min Rest

6 Rounds for Time

  • 24 Double Unders (2X for Singles)
  • 12 Russian Kettlebell Swings (32/24)