WARM-UP
1 GENERAL WU ROUND
30 Jumping Jacks
10 Up-Downs
30 Mountain Climbers
10 Push-Ups
30 Flutter Kicks
5 Burpees
Into…
2 SPECIFIC WU ROUNDS
30 Single Unders*
10 Tall Jump Single Unders + 10 Fast Wrist Single Unders*
10 Elbow Punches
7-10 Strict Press
5 Hang Power Cleans
5 Push Press
5/5 Split Squats
RND 2 give option for 5x Single Single Double or 15 Double Unders.
STRENGTH (ALL) — 3-2-1-1-1 Split Jerk
Split Jerk for load:
#1: 3 reps
#2: 2 reps
#3: 1 rep
#4: 1 rep
#5: 1 rep
WORKOUT (PERFORMANCE)
AMRAP x 8 MINUTES
28 Double Unders
7 Shoulder to Overhead (155/105)
(Score is Total Reps)
WORKOUT (FITNESS)
AMRAP x 8 MINUTES
50 Single Unders
7 Shoulder to Overhead (115/75)
(Score is Total Reps)
OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
5 As w/Light Weight
5 Ts w/Light Weight
5 Ys w/Light Weight
10 SLOW Arm Haulers
1:00 Foam Roll or Couch Stretch
-Rest as Needed b/t Sets-