Warm-up

Conditioning:

Last Done 5/8/23

Time Cap 28min

“The Montgomery”

100 Double-unders

90 Flutter Kicks*

80 Air Squats

70 Sit-ups

60 Kettlebell Swings 53/35

50 Burpees

400m Run

30 Box Jump 24/20

20 Power Cleans 135/95

10 Chest to Bar Pull-ups

Courtesy of Jennifer Montgomery from 4/30/2012

*Large flutters to 90 degrees and heel goes down to 1in from the ground.

Or

“The Jmo”

100 Double-unders or 200 Single-unders

90 Flutter Kicks*

80 Air Squats 70 Sit-ups

60 Russian Kettlebell Swings 53/35

50 Plank Burpees

400m Run

30 Box Jump or Step-ups 24/20

20 Power Cleans 115/75

10 Pull-ups or Ring Rows