Warm Up
Jumprope 3 minutes
Then 2 Rounds of:
- Seated Wallslide x 10
- T Push Up x 10
- Walking Lunge x 5oft
Workout of the Day
Performance
A. Complete as many Double Unders as possible in 2 minutes
B. Every 2 minutes, for 6 minutes (3 sets):
- Dumbbell Walking Lunge x 20 steps @ 20X0
A. EMOM for 20 (5 Sets)
- Min 1 – GTO x 9 or max reps in 45 seconds (135/95lbs)
- Min 2 – TTB x 12 or max reps in 45 seconds
- Min 3 – Box Jump x 15 or max reps in 45 seconds
- Min 4 – Rest
GPP
A. Jumprope practice 2 minutes
B. Every 2 minutes, for 6 minutes (3 sets):
- Dumbbell Walking Lunge x 20 steps @ 20X0
A. EMOM for 20 (5 Sets)
- Min 1 – Plate GTO x 10-12 (45/25lbs)
- Min 2 – AbMat Sit Up Or V Up x max reps in 40 seconds
- Min 3 – Alt Box Step Up x max reps in 40 seconds
- Min 4 – Rest
