WARMUP
2 ROUNDS
10 Jumping Jack + Toe Touches
5 Jefferson Curls
10 Alt. Elbow Punches
5 Calf + Tib Raises
10 Alt. BW Lunges
Into…
2 ROUNDS
20 Single Unders
5 Deadlifts
10 Alt. Front Rack Lunges
5/5 Leg Swings
10/10 Ankle Circles
SKILL
EMOM x 12 MINUTES
MIN 1 – :40 Jump Rope Practice*
MIN 2 – 2 Deadlifts + 3 Hang Power Cleans + 4 Alt. Front Rack Lunges**
MIN 3 – :40 Slow Glute Bridge-Ups
*Jump Rope Options:
Reverse Single Unders
Crossover Single/ Double Unders
Double/ Triple Unders
**Start with empty BB and build slightly past workout weight.
(No Measure)
WORKOUT
5 ROUNDS FOR TIME
8 Deadlifts (95/65)
10 Hang Power Cleans
12 Alt. Front Rack Lunges
24 Crossover Single Unders*
*Option for 30 Double Unders.
(Score is Time)
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)