WARM-UP
2 SETS
30 SINGLE UNDERS
10 KB DEADLIFTS -> 10 KB SWINGS*
10 ALT. LUNGES**
:30 PLANK
:30/:30 CALF STRETCH
INTO…
2 SETS
15 BIG JUMP SINGLE UNDERS - 15 FAST SINGLE UNDERS
10 SB GROUND TO OVERHEAD -> 10 SLAM BALLS*
10 AIR SQUATS**
:15/:15 SIDE PLANK
:30/:30 ACHILLES STRETCH
*PROGRESS TO 2ND MOVEMENT IN 2ND SET
**ADD IN KB/SB IN AND SET
SKILL
ON A 8:00 RUNNING CLOCK
PRACTICE JUMP ROPE SKILLS*
*OPTIONS
DOUBLE UNDERS
TRIPLE UNDERS
CROSSOVER SINGLE UNDERS
WORKOUT
EMOM X 12 MINUTES*
MIN 1 + 2 - AMRAP OF 25 DOUBLE UNDERS + 15 RUSSIAN KB SWINGS (ATHLETES CHOICE, HEAVY) + 10 KB GOBLET SQUATS
MIN 3 - :50 PLANK HOLD
-REST 1:00-
EMOM X 12 MINUTES
MIN 1 + 2 - AMRAP OF 25 DOUBLE UNDERS + 20 SLAM BALLS + 15 SLAM BALL SQUATS.***
MIN 3 - :25/:25 SIDE PLANK HOLD
*PICK UP WHERE YOU LEFT OFF
** HOLD SLAM BALL ANYWAY
