In Air And On Land

WARM-UP:

XFit’s “Flight Simulator” (inspired by my pal, Liz Naum)

Unbroken Rounds of Double Unders (if broken, must repeat that round until unbroken, must pause briefly b/w rounds, complete as quickly as possible) (modification: Regular Jump Rope, but double the reps each round)

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

10-8-6-4-2 of: (try to avoid puting the bar/ weights down until entire assignment complete)

*Behind-the-Neck Thruster (55 lb. barbell)(Squat + Shoulder Press w/ barbell racked behind neck)(modification: do regular Thruster w/ heavy DBs)

*Overhead (OH) Lunges (55 lb. barbell)(R and L leg = 1 rep)(modification: do w/ DBs overhead, palms facing inward)

5 Rounds of: (55 lb. barbell OR heavy DBs)

5 ea. x Weighted Split Squat Plyos (barbell racked behind neck OR DBs racked on shoulders or hanging down at sides) (in the bottom of a R-leg lunge position (stay low!!), hop front R-foot out to the R side then back into center, hop R-foot across front of body to L side, hop back to center, then striaghten up)

5 x 2 x Barbell Push-Up to Regular Dead Lift to 2 x R Single-Leg Dead Lift to 2 x L Single-Leg Dead Lift (modification: do your push-ups atop dumbbells, instead)

5 x Dead Hang Pull-Up

5 x Squat Jump up to Bar and Pull-Up

10-8-6-4-2 of: 

*Behind-the-Neck Thruster

*Overhead (OH) Lunges