Warmup: Warm up: CFWU x 2, PVC Pass thru, Pre-mobility: Ball overhead rib mobilization
Health and Fitness

A1. 3 sets

Dip Squat x 4-5 reps (build through sets, focus on the mechanics of the dip)

A2. 4 sets:

Push Press x 6-8reps, rest 2min
B. In partners, 5 x 3-minute rounds of:

Assault 15-20 calories

10 Shoulder to overhead

Max Double unders in remaining time or single skips 

Rest while partner works


A1. 3 sets:

Jerk dip squat x 5 @ 40%, 50%, 60% (focus on staying upright, on heals)

A2. Every 2 min for 12 min (6 sets) complete:

Push Jerk x 2-3 reps – Suggested loading – Start around 65%

*Build by feel through the sets
B. In partners, 3 x 3-minute rounds of:

Assault 20 calories

10 S2OH (95/65)

Max Double unders in remaining time

Rest while partner works

Notes: be sure to leave some time for D.U’s, If the Row and S2OH takes you longer than 2.5min then cut either row or S2OH reps back or lighten the load. 
D. Mobility: Foam roll, Couch stretch