Warm-Up:

5-minute Coaches Choice

Strength:

3 sets of:

Shoulder Press x 5 reps (Move up on weight on three sets range 75% – 85% of 1rm)

Rest 2 minutes between Sets (15 minute time limit)

 

Conditioning:

4 sets of:

Against a 4 minute running clock, complete:

25 Kettlebell Swings (32/24 kg)

400 Meter Run

Double-Unders or Single Unders x Max Reps

Rest 4 minutes between sets 

Score is total number of jumps, specify whether SU or DU