Warm Up
Jumprope 3 minutes
Dynamic Drills
Then 2 Rounds
- Walking Lunge x 1 length
- Sumo Good Morning x 10 w/ PVC
- Wall Walk x 2
Workout of the Day
A. 3 Sets
- A1: HSPU x 5-8 (Strict if possible)
- A2: Alt Jump Lunge x 16
B. 6 Sets
- Split Jerk x 2 – Hold the receiving position of the split 1 to 2 seconds before recovering.
C.
In teams of 2, alternate every 5 reps to complete as many reps as possible in 6 minutes of:
- Ground to Overhead (135/95lbs)
Rest 3 minutes
In teams of 2, alternate every 12 reps to complete as many reps as possible in 6 minutes of:
- Wallball (20/14)
