- Light Jog or 250m Row or Double Under Practice
- Joint Mobility
- 20 Sit Ups
- 20 Lunges
- 20 Squats
- 3 Sets is 20 seconds bar holds
Conditioning 1:
- 250m Row
Group Warm-Up:
8 Rounds Tabata (4 each, alternating):
- Hollow Rocks
- Supermans
Conditioning 2:
3 Rounds -
- 400m Run
- 20 Hang Power Cleans (115/75)
- 40 Squats
- 60 Double Unders (180 Singles)
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