WARM-UP

AMRAP x 5 MINUTES (GENERAL PREP)
30 Single Unders
4 Cossack Squats
4 Kang Squats
4 Yoga Push-Ups
100m Run

Into…

2 SETS (SPECIFIC PREP)
30 Single Unders or 15 Double Unders
10 Front Squats
10 Strict Presses
100m Run

Into…

1 SET
60 Single Unders or 30 Double Unders
10 Thrusters
100m Run

STRENGTH (ALL) — 10-8-6 | 10-8-6* Back Squat

Back Squat for load:
#1: 10 reps
#2: 8 reps
#3: 6 reps
#4: 10 reps
#5: 8 reps
#6: 6 reps

WORKOUT (PERFORMANCE)

3 SETS
AMRAP x 4 MINUTES*
30 Double Unders
5 Thrusters (95/65)
100m Run

-Rest 1:00 b/t Sets-

*Pick up where you left off

(Score is Total Rounds + Reps)

KG BB: (42.5/30)

WORKOUT (FITNESS)

3 SETS
AMRAP x 4 MINUTES*
60 Single Unders
5 Thrusters (65/45)
100m Run

-Rest 1:00 b/t Sets-

*Pick up where you left off.

(Score is Total Rounds + Reps)

KG BB: (30/20)

OPTIONAL COOL DOWN (ALL)

2 SETS FOR QUALITY
100m EZ Walk*
2:00 Foam Roll**

*Nasal only breathing
**Lats / Glutes / Hamstrings

-Rest as Needed b/t Sets-

(No Measure)