WARMUP
2 ROUNDS
:20 Plate Hops
10 Front Foot Elevated Reverse Lunges
5 Perfect Air Squats (:02 pause at bottom)
INTO…
2 ROUNDS
:20 Single Unders
10 Alt. Standing Knee Pulls
5 Plate Front Squats
INTO…
2 ROUNDS
:20 Big Jump Single Unders
10 Jumping Air Squats
STRENGTH
Back Squat for load:
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 3-Rep Back Squat
Week 1 of 9
(Score is Weight)
WORKOUT
AMRAP x 6 MINUTES
50 Double Unders
12 Back Squats (95/65)
-Rest 2:00-
AMRAP x 6 MINUTES
50 Double Unders
6 Back Squats (135/95)
(Score is Total Rounds + Reps)
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