WARMUP
2 ROUNDS
30 High Jump Single Unders
7 Bent Knee Sit-Ups
7 Slam Ball Deadlifts
7 Scap Pull-Ups
Into…
2 ROUNDS
30 Fast Single Unders
7 Straight Leg Sit-Ups
7 Slam Ball Curl to OH Press
7 Scap Pull-Ups
Into…
1-2 ROUNDS (Time Permitting)
20 Double Unders
5 Butterfly Sit-Ups
5 Slam Balls
5 Wide Grip Ring Rows
SKILL
ON A 10:00 RUNNING CLOCK…
Practice Rope Climbs*
*Focus on the J-Technique and specifically Knees to Elbow before clamping with feet.
(No Measure)
WORKOUT
AMRAP x 18 MINUTES
60 Double Unders
40 Sit-Ups*
20 Slam Balls (30/20)
5 Rope Climbs
*GHD Optional…adjust volume as needed.
(Score is Rounds + Reps)
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