Mobility-
Hip Opener Series, Banded Ankle, PVC Drills
Warmup-EMOM 9
8 Heavy UB WB
8 Heavy Russian Swings
8 Burpees to target
A) Intervals: 3 Rounds
0:00-2:00
250m row then max double unders
2:00-3:00
max Dumbell Push Press (50/30)
3:00-4:00
max sit ups
4:00-5:00
Max Hang Dumbell Cleans (50/30)
*rest 5 mins between efforts
*score is total reps
B) Accessory: Lower Body
Barbell Front Rack Steps 3×12 total step ups
*Increasing weight
*Box around knee level