Working on Double Unders this week! Remember to bring your jump rope!
Strength:
25 mins to complete the following:
Warm Up:
1 1/4 Front squats: Perform 3 reps every 1:30
- 3 @ 50%
- 3 @ 60%
Part A.
1 1/4 Front Squats: 4×5 (start at 60% 1RM BS or 65-70% 1RM FS)*
*Perform a set every 2:30, making sure that all 5 reps are completed within 30 secs
Part B.
Nordic Curls (w/ partner) use a 3 sec negative: 4×3*
*Perform a set every 2:30
Conditioning (Test):
Fitness
7 min AMRAP:
- 10 KBS
- 10 Ring Rows
- 10 Push Ups
Performance
7 min AMRAP:
- 10 Power Snatches (75/55)
- 3 Bar Muscle Ups
Mobility:
OHS: 3×3 w/ a 3 sec pause at the bottom of reps 1+2
Extra:
3 min AMRAP of Double Unders