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WARM UP:

100 Jump Rope Singles

10 Bumper Jacks 2″

15 Bumper Jacks 4″

Then:

3 Rounds

10 Pass Throughs

10 Good Morning’s

10 Back Squats

10 Push Ups

Then:

Hip Mobility

SKILL:

EMOM 8

ODD: 1 Min. Weighted Plank

EVEN: 10 Weighed Push Ups

*Adjust weight accordingly to level (Int. / Scaled).

LIFT:

Back Squat

5 @ 65%

5 @ 70%

3 @ 75%

2 x 3 @ 80%

WOD:

“PADME”

AMRAP 10

50 Cal. Row

40 Double Unders

30 KBS (70/53) (53/44) (44/35) (35/26)

20 Box Jump Overs (24) (20) (12)

*Sub. Double Unders for 80 singles accordingly.

POST WOD:

Roll & Stretch

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