Thursday

Warm-up:

2 min Jump Rope

1 min Airdyne

2 min Thoracic Work

5 min Roll Out other tight bits

Strength:

Squats

2×5 lite sets; then 3×5 Heavy sets (same weight all three sets and increase weight from last squat session 2 1/2 to 5 pounds)

Conditioning:

8 minute AMRAP

1 Rope Climb

10 Push Press 95/65

25 Double-Unders (each attempt counts)

Stretch:

Coaches Choice