07-20-2021

Warm-up

30sec single unders
15 air squats
15 HR push-ups
30 sec single unders
15 banded good mornings
15 up-downs
30 sec double unders

Mobility

PVC
45 sec rig pec stretch (es)
45 sec 3D dynamic calf stretch (es)

Strength

Every 1:30 x 5 rounds
10 reps Close Grip Bench @MTR
    *MTR=Max training resistance

Conditioning

30 min EMOM
1) 40-60 double unders
2) 20 wall balls
3) 15 American KB Swings @MTR
4) max AbMat sit-ups
5) 10 burpees