Warm up:
4 minutes jump rope
work on double unders
50 twinkies
50 weighted supermans
50 KB swings
50 PVC around the world
Strength:
Over head squat
15 minutes to find your 1 rep max
Strict press
50 reps at 75% of your NEW training max - as many sets as needed
Metcon:
AMRAP
12 minutes
21 double unders
7 ring dips
7 plyo push ups
7 toes 2 bar
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