12.13.18

CFE:
4 x 500m run, 12 lateral DB squats, 45sec rest
4 x 400m run, 10 T2B, 30sec rest
Then: 3 rds:
10 renegade row with rotational press
10 bicep curl
8 1 1/4 1 leg hip thrust, each leg
CF:
1. Warm-up
:20 Second Jump / :40 Second Stretch
Lateral Hops Over Bar
Walkouts
Forward and Back Hops Over Bar
Push-up to Down Dog
Easy Single Unders
Active Samson
Higher Single Unders
Active Spidermans
Followed by Barbell Warm-up
2. Skill Work
10 Minutes on Clock
Double Under Skill Work
3. Conditioning
6 Rounds, On the 3:00:
20/14 Calorie Row
40 Double Unders
5-5-4-4-3-3 Hang Squat Cleans
Climb in weight on the hang squat clean. Score is slowest round.