WARMUP
1-2 SETS MOBILITY
4/4 Half Kneeling Ankle Rocks
8 Kang Squats
8 Alt. Cossack Squats
4 Yoga Push-Ups
AMRAP x 6 MINUTES
8 Calf Raises
30 Single Unders –> 15 Double Unders
8 Alt. Elbow Punches –> 8 Muscle Cleans
8 Air Squats –> 8 Barbell Front Squats
STRENGTH
Back Squat for load:
% of Training Max
1×3 @ 70%
1×3 @ 80%
1×3+ @ 90%
WORKOUT
EMOM x 12 MINUTES
6 Front Squats (135/95)
10 Double Unders*
-Rest w/ Time Remaining-
*Bar comes from the floor.
Increase Double Unders by 5 Reps every round…10,15,20 and so on.
If unable to finish a round take the next minute off, and then start the next round at the previously completed Double Under number.
(Score is Highest Double Unders Completed)
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