WARM-UP
1) Double Under Practice
2) Frog Stretch, 90s
3) Barbell Warm-Up (5 reps each)
- Wide Stance Good Morning
- Cossack Squat
- Good Morning Back Squat
- Push Back Lunges
- Jumping Back Squat
4) High Glute Smash + Couch Stretch, 90s per area
STRENGTH: Back Squat, 3 x 6 sets
ACTIVE MOBILITY (90s per area)
WOD: Perform a 15-minute AMRAP with the following:
- 5 Burpees +1 rep each round
- 30 UNBROKEN Double Under’s
**If you fail during the DU's, stop & repeat that round, starting back with the burpees
** SCORE is total # of successful rounds completed
COOL DOWN
1) 100m Walk
2) Core Work: Accumulate 3-minutes of a Barbell OH Hold (45-95/35-75lbs)
3) Foam Roll (10 passes per area)
4) V Stretch, 2-minutes