WARM UP
MOBILITY ROUND
30 Crossbody Mountain Climbers
5 Jefferson Curls
10/10 Single Leg Hops
3/3 Scorpion Stretch
8 Groiners w/ Twist
Into…
2 ROUNDS
25’ Bunny Hops/Bounds→50 Singles/ 35 Doubles
5 Clean Deadlifts→10 Hang Muscle Cleans
10’/10’ Single Leg Hops→8 Vertical Jumps
6 Tempo Push Ups (22X1)→:15/:15 Top & Bottom of Ring Support
WORKOUT
3 SETS
AMRAP x 6 MINUTES*
32 Double Unders
8 Power Cleans (135/95)
32 Double Unders
8 Ring Dips
-Rest 1:30 b/t Sets-
*Pick up where you left off.
(Score is Total Rounds + Reps)
PARTNER WORKOUT OPTION
IN TEAMS OF 2…
AMRAP x 21 MINUTES*
80 Double Unders
20 Power Cleans (Athlete Choice)
80 Double Unders
20 Dips**
*P1 works while P2 rests. Split work as needed.
**Bench, Box, or Ring Dips Optional
(Score is Rounds + Reps)
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00 Foam Roll
10 Alt. Bird Dogs
1:00 Calf Smash on Barbell
10 Alt. Dead Bugs
-Rest as Needed b/t Sets-
(No Measure)