Warm-up: Group Dynamic
- Banded Lat Pull Downs – 10 Reps per side
- Banded Shoulder Rotations – 10 Reps per side
- Banded Lat/Samson Stretch – 1 Minute per side
——————————————————————————————————–
Pre-Game: 4 Rounds (12 Min Cap)
- Run to the end of the driveway
- 3 Hang Power Cleans (ascending weights)
- 3 Strict Pull Ups
*Toss in some jump rope practice (SU/Crossovers/DU)
——————————————————————————————————–
Workout: For Time
2 Rounds
- 100 Single Unders
- 10 Pull Ups
- 5 Hang Power Cleans (155/105)
-Then-
-Into-
2 Rounds
- 50 Single Under Crossovers
- 10 Pull Ups
- 5 Hang Power Cleans (155/105)
-Then-
-Into-
2 Rounds
- 25 Double Unders
- 10 Pull Ups
- 5 Hang Power Cleans (155/105)
*Jump Rope Scaling Options:
- All Single Unders (100×2 – 75×2 – 50×2)
- Single Under/Double Under Mix (100×2, 50 DUx2, 25DUx2)
——————————————————————————————————–
Cardio Option: For Time
2 Rounds
- 100 Single Unders
- 10 Pull Ups
- 10 Russian KB Swings (24K/16K)
-Then-
-Into-
2 Rounds
- 50 Single Under Crossovers
- 10 Pull Ups
- 10 Russian KB Swings (24K/16K)
-Then-
-Into-
2 Rounds
- 25 Double Unders
- 10 Pull Ups
- 10 Russian KB Swings (24K/16K)
——————————————————————————————————–
Core: 5 Rounds
- 30 Flutter Kicks
- :30s Hollow Hold
There are currently no active social stickers.