Mobility:

  • 2 Min Calf Smash
  • 2 Min Pole Squats

Warm-up:

2 Rounds of ...

  • 1 Minute Jump Rope
  • 10 See Saw Steps
  • 15 Wall-balls
  • 20 Walking Lunges
  • 200m Row

Strength:

12 Min EMOTM 5-3-1-1-1-1 Back Squat

Conditioning:

  • 200 Double-Unders (400 Singles)
  • 30 Front Squats (205/135 or 65% of 1RM Back Squat)
  • 50 Burpees-over-Bar

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