Workout of the Day

a) movement prep
2 rounds
40"on/10"off
rope jumps
samson stretch
down dog & seal

b) prehab
2 rounds
40"on/10"off
single arm plank hold/side
superman

c) strength
4 sets within 10min
8 db single arm floor press/side
16 alt db plank row

d) conditioning
5 rounds
for time
20 db single arm hang clean & jerks 22,5/15
20 sit ups
40 double unders

scaled single unders (x2), 15/10

time cap 15min