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