Warm Up
Jumprope 3 minutes
Ankle and Hip Mobility
Dynamic Drills
Workout of the Day
A.
10 minutes of:
- A1: Muscle Up Transition Work
- A2: Double Under Practice
-Your coach will determine what is best for you.
B.
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders
Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet
