Warm Up

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout

General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 1 Rounds
Jumping Jacks
Ring Rows
Cossack Squats
Inchworm to Push-up
Glute Bridge

Double Under Specific Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Single Tap Penguin Jumps
Single Unders
Double Tap Penguin Jumps
3 Single Unders 1 Double Under
Double Unders

Deadlift Specific Warm-Up:
30 Seconds Work / 5 Seconds Rest
Deadbugs
Glute Bridge
15 Seconds per Side Bird-Dog Hold
Romanian Deadlifts (Empty Bar)
Deadlift (With Weight)

Bathroom Break and Scaling Options:

Strength

Every 2 Minutes on the Minute X 5 Rounds
3 Deadlift

Coach Notes: Build Weight Each Round.

WOD

In 4 Minutes / Rest 2 Minutes Between Rounds X 4 Rounds

COMPETITIVE

400M Run
250M Row or 15 Cals Air Bike
Max Double Unders

Coach Notes: This Is Cardio, We Are Move Steady but Quickly. You Shouldn’t Be So Tired by the Time You Get to Doubles You Can’t Do a Big Set.

PERFORMANCE

400M Run
200M Row or 10 Cals Air Bike
Max Double Unders or Single Unders

LIFESTYLE

2 Minute Run
1 Minute Row or Air Bike
1 Minute Max Single Unders