''You Just Got Served'' Workout
Warm-up Drills
Run 400m
''Burgener Drill'' (2Rnds/PVC)
2 Rounds for Quality of:
5 x Sumo Deadlift High Pull (45lbs)
5 x Hang Power Clean (45lbs)
5 x Front Squat (45lbs)
5 x Press (45lbs)
-Shoulder Mobility (priority)
-Scorpion Stretch
-Sumo Squats
-Calf/Soleus Stretch
''You Just Got Served''
Complete for time
Run 800m
15 x Hang Power Cleans
30 x Abmat Sit-ups
45 x KB Sumo Deadlift High Pull 20kg
60 x Abmat Sit-ups
75 x KB Swings 20kg
Skill Development
Minute 1 40 x Single-unders
Minute 2 60 x Single-unders
Minute 3 80 x Single-unders - failed to complete this in the minute time
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