WARMUP
3 ROUNDS
10/10 Single Leg Calf Raises
35 Single Unders*
6 Kang Squats
10 Air Squats
10 Elbow Punches
10 BB Strict Press
:20 BB OH Hold
STRENGTH
Push Press for load:
5-4-3-2*
*Start Moderate and build to Heavy. After every set of Push Press perform :40 of Jump Rope Practice (Doubles or Singles).
(Score is Weight)
WORKOUT
“OPEN 17.5”
“OPEN 17.5”
10 ROUNDS FOR TIME
9 Thrusters (95/65)
35 Double Unders
(Score is Time)
PARTNER OPTION
IN TEAMS OF 2…
20 ROUNDS FOR TIME
5 Thrusters (Athlete Choice, Light)
20 Double Unders or Single Unders
*P1 completes a full round while P2 rests. Once a full round is complete, P2 completes their round. Partners complete 10 rounds each for a total of 20 rounds.
(Score is Time)
OPTIONAL AFTER PARTY
3 SETS FOR QUALITY
5/5 Single Leg Glute Bridge-Up
10 Glute Bridge-Ups w/:03 Pause at Top
10 Alt. 90-90 Hip Rotations
10 Cat/Cows
-Rest as Needed b/t Sets-
(No Measure)