01/07/21: Thursday

Today's Workout

• Warm Up
  • 2 x :20 Planks (F|R|L)
  • :30 Jump Rope
  • 15 Rockstars
  • 15 Tempo Air Squats
  • :30 Jump Rope
  • 15 Deadlifts
  • 12 Front Squats
  • 9 Hang Power Cleans
  • 6 Power Cleans
  • 3 Squat Cleans
  • :30 Jump Rope

• StrengthEvery 1:30 for 7 Sets
  • 1 Power Clean + 1 Hang Squat Clean + 1 Squat Clean

• Conditioning - "Lime and the Coconut" - Last done 7/23/18 & 6/22/17
  • 100 - 80 - 60 - 40 - 20 - Double Unders (sx - 2-for-1 Singles or 25-20-15-10-5 Cal Bike)
  • 2 - 4 - 6 - 8 - 10 - Squat Cleans (sx: 95#|65# rx: 135#|95# crx: 185#|125#)

• AccessoryNot For Time
  • 50 Tempo Cossack Squats (crx: Tempo Pistols