STRENGTH/SKILL
Fitness
Four sets of:
Barbell or Dumbbell Push Press x 8-10 reps
Rest 60 seconds
Plank to Elbows x 10 reps
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds
OR
Performance Five sets of:
Push Press x 3-5 reps
Rest 2-3 minutes
METCON
4 Sets for max reps:
4 min AMRAP
Run 400 Meters
Double-Unders x 50 reps
Burpee Box Jump-Overs x Max Reps (24/20″)
Rest 2 minutes