2021/01/04

General Warm-Up
Warm-up
Jump Rope Warm-up
0:20 Single unders.
0:20 Single leg single unders.
0:20 Side to sides.
0:20 Forward and backs.
0:20 In and outs.
0:20 Double unders.
0:20 Triple unders.
*0:05-0:10 Rest between movements
Warm-up
2 Rounds
5 Inchworms + updog to down dog
10 Boot strappers
0:30/0:30 Spiderman stretch

Strength
Thruster (In 10:00 Build to a heavy set for 3 reps )
Dumbbell or Kettlebell Option
In the 10:00 time period perform
5 sets of 0:20 of max dumbbell thrusters

Bodyweight Only
Every 1:15 for 10:00 (8 sets)
30ft Broad jump in as few jumps as possible
5 Clapping push-ups

Metcon
Metcon (Time)
For time
10 Thrusters (135lbs/95lbs)
50 Double unders
8 Thrusters
40 Double unders
6 Thrusters
30 Double unders
4 Thrusters
20 Double unders
2 Thrusters
10 Double unders

Cool Down / Mobility
Warm-up
3 Rounds
15 Weighted sit-ups
0:30 Double quad stretch

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