WARM UP
EMOM x (:40 ON / :20 OFF)
MIN 1 – Single Unders
MIN 2 – :20 Single Right Foot / :20 Singles Left Foot
MIN 3 – High Knees Single Unders
MIN 4 – Open Close Single Unders
MIN 5 – Double Unders
Into…
2-3 ROUNDS
8 KB Deadlifts
8 Sit-Ups
:30 Plank Hold
8 Tempo Push-Ups (2111)
8 Tempo Air Squats (2111)
WORKOUT
EMOM x 8 MINUTES
MIN 1 – :45 Double or Single Unders
MIN 2 – :45 Kettlebell Swings (Athlete Choice)
-Rest 1:30-
EMOM x 10 MINUTES
MIN 1 – :45 Sit-Ups
MIN 2 – :45 Plank Hold
-Rest 1:30-
EMOM x 8 MINUTES
MIN 1 – :45 Push-Ups
MIN 2 – :45 KB or DB Goblet Squats (Athlete Choice)
(Score is Total Reps)
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
20 Alt. KB Horn Taps
10 Alt. Groiners w/Twist*
5 Up Dog to Down Dogs
-Rest as Needed b/t Sets-
*Option to straighten the front leg after the groiner.