WARMUP
2 ROUNDS
:30 Single Unders
:30 Alt Groiners
:30 90/90 Hip Rotations
:15/:15 Wall Calf Stretch
2 ROUNDS
30 Reps Single Single High Jump — Single Single Double
6 Elbow Punches → Muscle Clean
6 Front Rack Press → Back Rack Press
6 Air Squats → 6 BB Kang Squats
1 ROUND
:30 Double Under Practice
STRENGTH
Back Squat for load:
3×8*
Tempo Back Squat (31X1)
*Keep weight Moderate+ across all sets.
(Score is Weight)
Week 1 of 5 Tempo
WORKOUT
“REDWOOD”
FOR TIME
30 Back Squats (155/105)
150 Double Unders
30 Back Squats
(Score is Time)
COOL DOWN
2-3 SETS FOR QUALITY
1:00/1:00 Barbell Hamstring Smash*
10 Elevated Calf Raises**
*Place bar on a low rack. Place one leg over and on top of barbell, rolling out the hamstrings.
**Pause for :02 in bottom.
-Rest As Needed b/t Sets-
(No Measure)
