General Warm-Up
500 Meter Row Erg
followed by …
Two rounds of:
15 Banded Face Pulls
5 Dumbell Presses @ 5050
15 Band Pull Aparts
Pre conditioning drills for jumping
Jumping Jacks x :30
Forward Back Hops x :30
Lateral Hops x :30
Diagonal Hops x :30
A.
Three sets of:
Half Kneeling Dumbbell or Kettlebell Strict Press x 5 reps + Half Kneeling Windmill x 5 reps (right)
Immediately into…
Half Kneeling Dumbbell or Kettlebell Strict Press x 5 reps + Half Kneeling Windmill x 5 reps (left)
Rest 30 seconds
Supinated Grip Band Pull Aparts x 20 reps
Rest 2 minutes between sets
B.
Four rounds for time:
40/30 Calorie Row
20 Lateral Parallette Jumps
20 Single-Arm Dumbbell Push Press*
*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position.
Time cap: 16:00
Goal: 12:00-13:00