09-22-2021

Warm-up

1min single unders
25′ knee to chest
25′ quad walk
25′ figure 4
25′ pike walk
30sec single unders / 30sec double unders
2 rounds
10 single arm DB press (5/5)
10 air squats

Mobility

PVC
1min banded super frog (es)

Strength

Back squat – 15 min
build to a 5rm

Conditioning

3 rounds for time
20 single arm DB push jerks (50/35) (10 each side)
50 double unders
20 DB step-ups (50/35) (24″/20″)
50 double unders