10-13-2020

Warm-up

Jump Rope Intervals

1 min – Singles

30 sec – Right Leg

30 sec – Left Leg

1 min – Doubles or Singles

Rest 1:00 min

1 min – Wall Ball

Mobility

PVC

1 min Wrist Stretch

1 min (es) 3D Dynamic Calf Stretch

Strength

Strict Press

5×3 (80-95%)

*Increase weight each set

WOD

12 min AMRAP

15 American Kettlebell Swings (53/35)

10 Double Unders

15 American KBS

20 Double Unders

15 American KBS

30 Double Unders

15 American KBS

40 Double Unders

15 American KBS

50 Double Unders

*If you complete 50 DU then work back down to 10 DU

**Score is # of DU or Singles if scaled

Cooldown

2 min (es) Calf/Achilles Barbell Smash