Warm-up:
400m Run
40 Jump Rope Reps
20 Squats
200m Run
40 Jump Rope Reps
20 Push-ups
“WOD”
9-15-21
Power Cleans (185/123#)
Box Jumps (30/24#)
DU’s (x3)
Rest 2 Min
21-15-9
Ab-Mat Sit-ups (x2)
Mtn. Climbers (x2)
Knees 2 Elbow
Or
“BODY”
9-15-21
DB Shoulder Press (35/25#)
Knees 2 Elbow
Plyo-Push-ups (45/25#)
Rest 2 Min
21-15-9
Skater Plyos (x2)
Jumping Squats (x2)
Pull-ups
