Warm up: 2 rounds; 60 sec single skips, 30 sec left leg, 30 sec right leg, 60 sec double under, rest 1 minutePre-mobility: KB Bottom squat hold
Health and Fitness
A. Every 90 seconds, for 15 minutes (5 sets of each):
Station 1 – Med Ball Leg Curls x 10-12 reps @ 2110
Station 2 – Supinated-Grip Bent-Over Barbell Row x 10 reps @ 2111
B. For time:
200 Single skips
30 Goblet squats
150 single skips
20 Goblet squats
100 Single skips
10 Goblet squats
Classic
A. Every 90 seconds, for 15 minutes (10 sets):
Clean pull + power clean
Build to today’s heavy-ish double.
B. For time:
150 Double unders
15 Power Cleans
100 Double unders
10 Power Cleans
75 Double unders
5 Power Cleans
C. Mobility = Lacrosse ball smash everything