WARMUP
2 SETS
30 Single Unders
10 KB Deadlifts → 10 RKB Swings*
10 Alt. Lunges**
:30 Plank
:30/:30 Calf Stretch
Into…
2 SETS
15 Big Jump Single Unders + 15 Fast Single Unders
10 SB G2OH → 10 Slam Balls*
10 Air Squats**
:15/:15 Side Plank
:30/:30 Achilles Stretch
*Progress to 2nd movement in 2nd set
**Add in KB/SB in 2nd Set
SKILL
ON AN 8:00 RUNNING CLOCK…
Practice Jump Rope Skills*
*Options:
Double Unders
Triple Unders
Crossover Single Unders
(No Measure)
WORKOUT
EMOM x 12 MINUTES*
MIN 1+2 – AMRAP of…25 Double Unders** + 15 Russian KB Swings (Athlete Choice, Heavy) + 10 KB Goblet Alt. Lunges
MIN 3 – :50 Plank Hold
-Rest 1:00-
EMOM x 12 MINUTES*
MIN 1+2 – AMRAP of…25 Double Unders** + 20 Slam Balls (Athlete Choice, Mod) + 15 Slam Ball Squats***
MIN 3 – :25/:25 Side Plank Hold
*Pick up where you left off.
**Option for 15 Crossover Single Unders
***Hold Slam Ball any way.
(Score is Total Rounds + Reps)
OPTIONAL AFTER PARTY
EMOM x 9 MINUTES
MIN 1 – :45 Tib Raises
MIN 2 – :45 Calf Smash on KB Horn
MIN 3 – :45 Childs Pose
(No Measure)
