Warm Up: 4 sets
5/5 Single arm DB or KB Press
10 Alt Leg V-Ups
10 Bar pass throughs
1 min bike, row, or 1 lap run
Strength: 4 sets
:15 hold + 10-15 Hip Extensions
Load by holding weight if possible
Workout:
3 rounds
5 down to 1
Overhead Squat
5 Box jump overs 24/20
Round 1: 95/65 Round 2: 135/95 Round 3: 165/115
T1: Modify weights and sub box jumps for 25 single unders
T2: As written
T3: 135/95, 185/125, 225/155
EXTRA:
Row 6 min
rest 3 min
Run 6 laps
rest 3 min
Bike 6 min