Movement Prep:

  • 10 KB Teapots
  • 10 KB Arm Bars

Warm-up:

8 Min E2MOTM

  • 10 See Saw Steps
  • 10 Kip Swings + 5 Hanging Shrugs
  • 10 Push-up to Down-Dog
  • 10 Spiderman Steps

**Practice Jump Rope Remainder of 2 Min.

Strength:

  • Weighted Back Rack Lunge 6-6-6-6 (3 Each Leg Alternating)

Conditioning:

50 Double-Under Buy-in, immediately into...

8-7-6-5-4-3-2-1 Thrusters (95/65)

With 10 Weighted Lunges after each round (45/25)

Scaled:

100 Single Unders, KB Thruster, Unweighted Lunges