Warm-up

Strength:

Every 2min x 10min (5 sets)

Back Rack Reverse Alternating Lunges x 12 reps @2111

Control the 2sec negative.

Conditioning:

3rds

20 Alternating Dumbbell Snatches

40 Double-unders

10 Single Arm Lungsters

40 Double-unders

Rx 35/25

Rx+ 50/35