Warm Up
2 Minutes of Cardio of Choice Slowly Increase Intensity
~Into~
Mobility and Activation
Arm Circles Forwards X 30 Second
Arm Circles Backwards X 30 Seconds
Chest Stretch X 30 Seconds per Side
Standing Hip Circles X 30 Seconds per Side
Band Good Morning X 30 Seconds
Squat Hold X 30 Seconds
Movement Prep
2 Rounds
Skipping X 30 Seconds (Do Double the Second Round if Able)
Db High Pull X 10 Reps
Db Snatch X 5 Reps
Sit-Ups X 10 Reps
Strength
Back Squat
Every 2:15 on the Minute X 3 Sets
5 Reps @ 75% 1RM
Bench Press
Every 2:15 on the Minute X 3 Sets
5 Reps @ 75% 1RM
WOD
15 Minute AMRAP ~ In Pairs
COMPETITIVE
100 Double Unders
20 Db Snatches (50/35)
30 Sit-Ups
PERFORMANCE
100 Double Under Attempts or 200 Single Unders
20 Db Snatches (35/25)
30 Sit-Ups
LIFESTYLE
100 Single Unders
20 Db Snatches
30 Crunches
This Is a Excellent Workout for Members to Work on Double Unders.
The Other Movements in the Workout Aren’t Incredibly Fatiguing So Encourage Member to Try Working On the Double Under Skill.