WARM-UP
2 ROUNDS
20 Tall Jumps (without rope)*
10 Air Squats w/Thoracic Rotation**
5 Up-Dog to Down Dog (Pike)
*2nd Round: 20 Tall Jump Single-Unders
**In the bottom of the squat, place the opposite hand to opposite laces and rotate, lifting the free arm up to the ceiling.
Into …
2 ROUNDS
20 Single-Single-Double Unders
10 Bodyweight Kang Squats (option to add barbell in 2nd round)
5 Empty Barbell Cuban Presses (Upright Row → Front Rack → Strict Press)
STRENGTH Week 8 of 9
5-5-5-5*
Back Squat
*Deload Week. Build to a Light-Moderate weight.
WOD
EVERY 3:30 x 5 SETS
75 Double Unders
15 Thrusters (115/75)|(75/55)
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