Warm- up

Ring dip progression and double-under practice

Tri-Modal Conditioning, Long

“Dusty”
For time,
26 double-unders
26 wall-balls
26 double-unders
26 muscle-ups
26 double-unders
26 power cleans
26 burpees
26 double-unders
26 muscle-ups
26 double-unders
26 wall-balls
26 double-unders

After-Hour Accessory Exercise

Poster chain: Glute-bridges with barbell: 3 sets of 12 reps across. Go heavier than last week
Midline: Accumulate 100 ab crunches in fewest total sets.

Before class: Have a jump rope, med ball, and empty bar for the warmup; Calculate 60% of power clean 1RM.

After class: Do accessory exercise, record workout results, clean & return equipment.