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Warm up 50 - 40 - 30 - 20 -10 Unbroken Single Unders
Then
Unbroken Double Unders Press Warm Up Start with Barbell, then add weight each round. Stay Light. 5 Split Stance Strict Press Tempo: 2222 5 Split Stance Push Press with 3 Second Pause at the top 5 Split Jerk with 3 second pause in the catch position 2 Rounds
Olympic Lifting -
A. Push Jerk : Build to a Heavy Triple
B. 1 and Quarter Front Squat - 5 x 3 @(Build each set)
Gymnastics
C1. 5 Sets of 4 Ring Swings + 3 Hip to Rings C2. 5 x 5 : Banded Muscle ups Transition Drills
Conditioning
Assault Bike :
Max Calories @ 700 RPM
rest 5:00
Max Calories @ 600 RPM
Rest 4:00
Max Calories @ 500 RPM
Rest 3:00
Max Calories @ 400 RPM