Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Fitness: Skill – One armed KB Swing, KB C&J
Performance: Skill review – KB C&J
Part 2 – Conditioning: “MacDougal & Leopold”
Fitness: 20 min AMRAP of
- 10 HR Pushups*
- 10 Box jumps
- 5/5 C&J with KB (16/12k)
- 50 Single-Unders
*scale to an elevated push-up as needed (low racked BB, no HR)
Performance: 20 min AMRAP of –
- 10 HR Push-up
- 10 Box jumps (24/20″)
- 5/5 C&J with KB (24/16k)
- 30 DUs
