Warm Up
2 Minutes of Cardio or General Warm-up
-Into-
30 Seconds Leg Swings per Side
30 Seconds Small Arm Circles
30 Seconds Big Arm Circles
Mobility and Activation
Ankle Circles X 30 Seconds per Side
Deep Lunge Stretch Hold X 30 Seconds per Side
Alternating Lunge With a Twist X 30 Seconds
PVC Pass Throughs X 30 Seconds
Thread the Needle Stretch X 30 Seconds
Movement Prep
Row X 1 Minute Focusing On Driving With the Legs
Band Good Morning X 10
KB Deadlift X 10
KB Swing X 8
Skipping X 1 Minute
-Into-
1 Round
30 Second Row
5 KB Swings @ Workout Weight
10 Double Unders or 15 Single Unders
Strength
WOD
AMRAP in Pairs
COMPETITIVE
As Many Reps as Possible in 5 Minutes in Pairs
250M Row
50 Double Unders
Rest 2 Minutes
As Many Reps as Possible in 5 Minutes in Pairs
20 KB Swings (53/35)
50 Double Unders
Rest 2 Minutes
As Many Reps as Possible in 10 Minutes in Pairs
250M Row
20 KB Swings (53/35)
50 Double Unders
PERFORMANCE
As Many Reps as Possible in 5 Minutes in Pairs
250M Row
50 Double Unders or 85 Single Unders
Rest 2 Minutes
As Many Reps as Possible in 5 Minutes in Pairs
20 KB Swings (35/25)
50 Double Unders or 85 Single Unders
Rest 2 Minutes
As Many Reps as Possible in 10 Minutes in Pairs
250M Row
20 KB Swings (35/25)
LIFESTYLE
As Many Reps as Possible in 5 Minutes in Pairs
150M Row
50 Single Unders
Rest 2 Minutes
As Many Reps as Possible in 5 Minutes in Pairs
20 KB Swings
50 Single Unders
Rest 2 Minutes
As Many Reps as Possible in 10 Minutes in Pairs
150M Row
20 KB Swings
50 Single Unders