WARM-UP

2 ROUNDS

1:00 Cal Bike (EZ-MOD Pace)

5 SLOW Calf+Tib Raises

20 Bunny Hops*

5 Push-Up to Pike

*RND 2 complete 30 Single Unders.

Into…

ON A 5:00 RUNNING CLOCK…

10/10 Single Leg Single Unders

15 Reverse Single Unders

15 Side to Side Single Unders

10 Tall Single Unders

5 Single-Single-Double Unders

5 Single-Double Unders

:20-:30 Double Under Practice

STRENGTH

ON A 12:00 RUNNING CLOCK…

Build to a Moderate-Heavy 5-Rep Push Jerk

(Score is Weight)

WORKOUT

EVERY 6:00 X 3 SETS

80 Double Unders

40/35 Cal Bike

15 Shoulder to Overhead (135/95)

-Rest w/ Time Remaining-

(Score is Slowest Set)

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY

1:00 Foam Roll

10 Alt. Bird Dogs

1:00 Calf Smash on Barbell

10 Alt. Dead Bugs

-Rest as Needed b/t Sets-