1. Movement Prep/Activation and Increasing Heart Rate
1:00 Machine
-into-
3 sets:
20 Plate Hops
5 Up Downs
10 Suitcase Deadlifts (each)

2. Workout Prep
3 sets:
10 Double Unders
2 Burpee Deadlifts
-rest 30 seconds between sets-

"Sally"

Level 3 (RX'd)
4 sets:
75 Double Unders
15 Burpee Deadlift (2x50/35)
75 Double Unders
-rest 1:1 between sets-
(KG conv: DB 22.5/15)

Level 2:
4 sets:
60 Double Unders
15 Burpee Deadlift (2x35/25)
60 Double Unders
-rest 1:1 between sets-
(KG conv: DB 15/10)

Level 1:
4 sets:
50 Single Unders
15 Up Downs
50 Single Unders
-rest 1:1 between sets-

Target time each set: 2:45-3:30
Time cap each set: 4 minutes

Mini-Pump – Upper Body Posterior

4 Rounds
10 Strict Pullups @ use band to maintain quality if needed
12 Body Row on Racked Barbell @ moderate weight – maintain quality
12 Single Arm Lat Pulldown @ moderate weight – maintain quality
10 Standing Tricep DB French Press @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back