Strength
Every minute, on the minute, for 12 mintues:
Minute 1: Seated Straddle 1-arm KB Press x 5 ea. arm
Minute 2: 6-10 Strict Ring Rows @ 2121
Minute 3: 20 Double Unders
Conditioning
15 minutes, as many rounds as possible:
- 10 DB Hang Power Cleans (35/25)
- 10 DB Push Press (35/25)
- 10 Toes to Bar
- 10 Box Jumps (24″/20″)
Mobility
2 minutes of sink stretch (use bar in rack)