Warm up
5 Min Jumping Rope Practice
Then EMOM 8
Odds: 5 Jump Squats + 30 sec plank
Even: 10 BW Good Morning
Strength
4 Sets
Every 2 Mins
10 Barbell Row
10 V-Ups
Accessory work
3 Sets
12 Crush Grip Bicep Curls
20 Russian Twist
rest 1 min
Conditioning
5 Rounds
10 Leg Raises
16 alt DB Snatches