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