WARMUP
2 ROUNDS
10 Bunny Hops
10/10 Single Leg Hops*
5 Scap Push-Ups
20 Slow Alt. Shoulder Taps
:30 Plank Hold**
*Single Unders 2nd Round
**Tuck Hold 2nd Round
Into…
2-3 ROUNDS (Time Permitting)
15 Fast Single Unders or Double Unders
10 Push-Ups or Knee Push-Ups
10 Sit-Ups
STRENGTH
Bench Press for load:
3×8
*Build to a Moderate-Heavy weight and stay Moderate-Heavy across all sets.
(Score is Weight)
Week 2 of 6
Strength | Volume/Capacity Cycle
WORKOUT
“ANNIE”
FOR TIME
50-40-30-20-10 reps for time of:
• Double-Unders
• Sit-ups
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
5/5 Sciatic Nerve Floss
10/10 Banded Ankle Distractions
20 Alt. Deadbugs
-Rest as Needed b/t Sets-
(No Measure)
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