Warm up:
20Y Lunges
20Y High knees
20Y Bear crawls
100 Jump ropes
2x
10 Push ups
5 Swings
5 Pull ups
COTD: 20Min
1 Round:
25/30c Row/Ski
30 Squats to wall ball
45s Weighted plank
2 Rounds:
3 Seated Rope Pulls
8 Burpee box jump overs
3L/R DB/KB Snatches (or clean to press)
10/8c Bike
Strength: 7-10min
8-12 T-Bar Squat to press
8L/R SL Weighted push up (Modify no weight/or knees)
10 DB Pullovers
15 Kneeling band rotations
Power: 7min
8 Squat Thrusters
6-8 Plyo push ups
4L/R SL Box Jumps (8 Box Jumps)
20 Battle rope slams
Cash out:
2min Plank
90s Wall Sit