Warm up–
2 Rounds
10 Burpees
10 OHS
90 sec max Double unders
Shoulder mobility
Dynamic stretches
Strength–
Front Squat
3-3-3-3-3
hold passive squat for 1 min between sets
Conditioning–
4 Rounds
75 Double unders (200 singles)
20 Walking lunges with plate OH (45#/25#)
20 Burpees