Happy new year!!!!

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– coaches choice

Then

FITNESS-
A1. DB bent over row x 8/side x 3 sets
A2. Good Morning x 8 x 3 sets
+
150 jump rope singles
into 5 rounds
12 kb goblet squats
12 push ups
then 150 jump rope singles

PERFORMANCE-
A.1 DB bent over row x 5/side x 3 sets
A.2 Good Morning x 5 x 3 sets
+
For time:
150 double unders
then complete 6 rounds of the following
10 BS @ 135/85
10 HSPU (scale to 5 if you can’t get 10 in a row)
then
150 double unders