Warmup
3 rounds:
15 double-unders (or attempts)
3 each side elbow to instep
3 ea spiderman
5 swimmmers
3 ea lateral lunge
10 dislocates
5 squats
5 pushups
Strength/Skill
Overhead squat
5x5
Workout
3 cycles
:40 work/:20 rest - 1:00 rest between cycles
Overhead squat
Pushups
Hollow rocks
Bent-over rows
Jumping split squats
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