Equipment: Jump Rope, Box (20"), Barbell (65), DBs (15s), Rower
WARM-UP:
*TABATA: 8 Rounds of 20 sec. x Row; 10 sec. x Rest
-Rounds 1-4: easy pace, focus on form
-Rounds 5-8: pick up the pace, finish with a round or two of sprint
MAIN SET:
*30 x Curtis P (= power clean + front lunge R + front lunge L)
*@ the top of ea. minute: 15 x Double-Under (mod: 10 x lateral bar hop)
*TABATA: 8 Rounds of 20 sec. x Row; 10 sec. x Seated DB Shoulder Press
*40 x Bar Facing Burpee (= burpee + broad jump over barbell)
*@ the top of ea. minute: 10 x Plyo Switch Steps
*TABATA: 8 Rounds of 20 sec. x Row; 10 sec. x Seated DB Bicep Hammer Curl
*50 x Behind-the-Neck Thruster
@ the top of ea. minute: 4 x Lateral Box Jump (2 x R lead, 2 x L lead)
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