WARMUP
1-2 ROUNDS
10 Bunny Hops + 10/10 Single Leg Hops
10 Elbow Punches
8 BB Good Mornings
6 Cossack Squats
Into…
2 ROUNDS
30 Single Unders
20 Bicycle Crunches
5 Hang Muscle Cleans
5 Front Squats
EXTENDED WARMUP
EMOM x 8 MINUTES
MIN 1 – 3-5 Front Squats*
MIN 2 – :40 Jump Rope Practice**
*Start light and build slightly past workout weight.
**Option to practice singles, doubles, triples, or crossovers.
(No Measure)
WORKOUT
EVERY 5:00 x 5 SETS
60 Double Unders
20 Sit-Ups
10 Front Squats (155/105)
20 Sit-Ups
60 Double Unders
(Score is Slowest Set)
OPTIONAL AFTER PARTY
EMOM x 9 MINUTES
MIN 1 – 10 Elevated Calf Raises + 10 Tib Raises
MIN 2 – :45 Kneeling to Sit Stretch*
MIN 3 – :45 Empty Barbell Quad Smash
*Start in a kneeling position, on both knees. With big toes touching and laces towards the ground, slowly sit hips back down towards heels.
(No Measure)
