Warm-Up
AMRAP x 10 MINUTES
20 Single Unders
15 Glute Bridge Ups with :02 Hold at Top
10 Slow Alt. Mountain Climbers*
1/1 KB Complex**
*In a High Plank, the athlete will bring the Right Knee to the Right Elbow, then perform the same on the left side while moving with control.
**Perform the entire Complex on one arm, then the other: 1 Rep = 3 KB Sumo Clean + 3 R. KBS + 3 KB Clean + 3 KB Push Press
Skill
EMOM x 5 MINUTES
:40 Double or Triple Under Practice
Option 1: Penguin Jumps
Option 2: 2 Single Unders + 1 Double Unders
Option 3: 2 Double Unders + 1 Triple Unders
(No Measure)
Workout
10 ROUNDS FOR TIME
25 Double Unders
8 Russian KB Swing (70/53)
12 Sit-Ups
(Score is Time)
After Party
FOR RECOVERY
1:00 Plantar Smash (L)
1:00 Plantar Smash (R)
1:00 KB Calf Smash (L)
1:00 KB Calf Smash (R)
(No Measure)