WARM-UP
2 ROUNDS
50 Single Unders
10 BW Lunges
10Bird Dogs
10 Air Squats
Into…
100m KB Suitcase Carry (Switch @ 50m)
Into…
1 ROUND30 High-Jump Single Unders
30 Fast Single Unders
12 Walking Lunges
12 Sit-Ups
10 KB Goblet Squats
WORKOUT (ALL)
AMRAP x 30 MINUTES*
200m KB Suitcase Carry (Athlete Choice)
150 Double Unders or 250 Single Unders
100 Walking Lunges
75 Sit-Ups
50 KB Goblet Squats
*Complete KB Suitcase Carry then partition the reps of Jump Rope, Lunges, Sit-Ups, and Squats in any order / rep scheme to complete the round. Once all reps are completed, next round starts with KB Suitcase Carry and then again complete the reps in any order.
(Score is Rounds + Reps)
OPTIONAL COOL DOWN (ALL)
2 SETS FOR QUALITY
100m EZ Walk*
2:00 Foam Roll**
*Nasal only breathing
**Lats / Glutes / Hamstrings
-Rest as Needed b/t Sets-