Warm Up
Jumprope 3 minutes
Dynamic Drills
Then 2 Rounds of:
- Dislocate x 10
- Scap Pull Up x 10
- Alt Step Up x 10
Workout of the Day
A. Complete as many Double Unders as possible in 3 minutes
Rest 2 minutes
B. Every 2 minutes, for 6 minutes (3 sets):
- Dumbbell Walking Lunge x 20 steps @ 10X0
Rest 2 minutes
C.
Complete as many rounds and reps as possible in 5 minutes of:
- Double Under x 30
- Pull Up x 10 (CTB if possible)
Rest 2 minutes
Complete as many rounds and reps as possible in 5 minutes of:
- Power Snatch x 7 (75/55)
- Burpee x 7
Rest 2 minutes
Complete as many rounds and reps as possible in 5 minutes of:
- Toes to Bar x 7
- Box Jump Over x 7 (24/20″)
