Group 200m Jog
10 Arm Haulers
6 Bodyweight Good Mornings
*1st Round: side to side jumps (imagine you’re jumping over a line)
2nd Round: forward and back jumps (use that same imaginary line)
10 Glute Bridge-Ups w/:03 pause at top
8 Alt. Thoracic Rotations
6 Empty Barbell Above the Knee Deadlifts
*1st Round: Imagine there are three dots in the form of a triangle. Jump to each dot in a clockwise fashion, making a triangular pattern with the feet.
2nd Round: Backwards Single-Unders (this helps keep the torso upright).
*Build to a Heavy weight.
EVERY 1:30 x 7 SETS
8 Deadlifts (255/175)|(175/115)
50 Double Unders*
-Rest the Remaining Time-
*:45 Cap on the Doubles
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
12 Slow Arm Haulers
10 Cat Cows
10 Alt. Thoracic Rotations