WARM UP
5:00 skipping rope
3 rounds:
10 step ups
10 medball squats
10 kip swings
SKILL
Athlete choice
*10:00 practice
WORKOUT OF THE DAY
“Filthy Fifty”
50 box jumps
50 jumping pull ups
50 kb swings (16kg)
50 lunges
50 push press (45)
50 knees to elbows
50 back extensions/supermans
50 wall balls
50 burpees
50 double unders
*30:00 time cap.