Warm up:
5 minutes jump rope - work on double unders
4 minutes KB swing - max effort
3 minutes box step up - HIGH
2 minutes ball slam - 20lb ball
1 minute lunges
Skill/Stabilizer:
100 partner push ups
Strength:
Deadlifts
5x10 @55%
then
Banded kick backs - 5x 20 each side'
*constant tension
Metcon:
7x
7 hang squat cleans 52.5/40kg
7 box jumps 24/20inch
7 C2B pull ups
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