"JACKIE"

1. Warm Up

• Foam Roll
• Flexibility

2. Stamina

• Floor Bridge, 2x20
• Reverse Crunch, 2x20
• Ball Combo #1, 2x20
• SL DB PNF, 2x10/side
• Rotational Box Step Up > MB T&C - 2x10/side
• Lateral Tube Walk, 2x30'/side
• Squat Jumps, 2x10
• Side Power Box Jumps, 2x10/side

3. Work Capacity - "JACKIE" - For time:

• Row 1000m
• Thrusters (45#), 50 reps
• Pullups, 30 reps