Warmup
30 Jumping Jacks
15 Air Squats – to proper depth
30 Double Unders / 60 Singles
15 KB Swings
30 Mtn Climbers
15 Pushups
12min + 3min Stretching
Mobility & Skill
Front Rack Mobility – Rig Resistance
PVC Skill Work
Front Squat and Push Press
Workout
80 Double Unders (140 Singles)
40 Thrusters (45/35)
60 Double Unders (90 Singles)
30 Thrusters (95/65)
40 Double Unders (60 Singles)
20 Thrusters (135/95)
20 Double Unders (30 Singles)
10 Thrusters (155/105)
For Time
– Thruster scaling should still include weight increase each round, modify to meet your needs
– Double under scaling should be singles performed at a high intensity, 1.5 single : 1 double
After Party
4min of Tabata Intervals
Hand Release Pushups
Plank Holds
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