Tuesday 1-22

warm up
row 500m or 2min airdyne
shoulder prep

skill
spend 10 minutes working on double unders

strength
1a. 7×3 DB or KB bench press- pick the heaviest weight that you can move FAST and use it for all 7 sets
1b. 7×10 DB or KB Pendlay Rows- use the same weight as above

move immediately from 1a to 1b, then rest 90s

conditioning
3x
2min AMRAP
10 KB swings(70/55)
10 box jumps(24/20)
rest 4min

stretch
death stretch
wall straddle
calves
shoulder extension