Warm-up:

2 Rounds of

  • 1 Minute Jump Rope
  • 10 KB Teapots
  • 15 Wall-Balls
  • 20 Walking Lunges
  • 200m Row

Strength: 10 Min E2MOTM

  • 5 Dumbell Row Each Arm
  • Test Max-Height Box Jump after each round

Conditioning: CF Open 11.2

15 Min AMRAP

  • 9 Deadlifts (155/100)
  • 12 Push-ups
  • 15 Box jumps (24/20)

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