Jump Rope and boxing warmup
Burgener Warm up
Muscle ups
2-hand swing 2 x 25 (44) 15 (52) 10 (72)
1-hand alternating swing/flip 20 (36)
Swing/Snatch/Swing Helicopter spin (36) x 10
Burpee Santch x 2, 5 reps each hand
Burpee/row-row/Squat Clean-Thruster/ C&J/4 Alt snatches x 5 (36)
(This is called Thanks Nick for reminding us we were about to skip it)
Rusty Mower (36)
2-hand Push Jerk 8-6-4 (44) (52) (61)
Then same with one hand
1-hand push jerk (88) (72) (61) for reps of 1, 2, 3 on each twice through
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