WARM-UP
AMRAP X 4:00 MINUTES
:20 SINGLE UNDERS
10 BOOTSTRAPPERS
:20 HOLLOW HOLD
INTO…
AMRAP X 4 MINUTES
10 ALT. LUNGES W/ ROTATION
10 ALT. V-UPS
10 SCAPULA PUSH-UPS
EXTENDED WARM-UP
3 SETS
10 HEELS ELEVATED WEIGHTED SDB KNEES OVER TOES TEMPOED SQUATS (3-2-1)
10 SEATED ARNOLDS PRESS
12 ALT. SINGLE DB COSSACK SQUATS
SKILL
7 MINUTES DOUBLE UNDER PROGRESSIONS
WORKOUT
5 ROUNDS FOR TIME
250 METER ROW
50 DOUBLE UNDERS*
*DOUBLE UNDERS MUST BE PERFORMED UNBROKEN. IF YOU TRIP UP ON DOUBLE UNDERS START FROM 1.
