Friday
Warm-up
Warm-up
2 SETS (:20 ON/ :10 OFF)*
MOVT 1 – Single Unders
MOVT 2 – Reverse Lunges
MOVT 1 – Single Unders
MOVT 2 – Reverse Lunges
Into…
2 SETS (:20 ON/ :10 OFF)
MOVT 1 – Side to Side Single Unders
MOVT 2 – Forward Lunges
Into…
2 SETS (:20 ON/ :10 OFF)
MOVT 1 – Backwards Single Unders
MOVT 2 – Air Squats
*1 Set= both movements.
Skill
Metcon
EMOM x 12 MINUTES
MIN 1 – :40 Double Under or Triple Under Practice
MIN 2 – :40 Pistol Squat Practice
MIN 1 – :40 Double Under or Triple Under Practice
MIN 2 – :40 Pistol Squat Practice
(No Measure)
Workout
Metcon (Time)
FOR TIME*
84-60-36
Double Unders
42-30-18
Single DB Box Step-Ups (50/35)|(35/20)/(24/20)**
21-15-9
Burpees
84-60-36
Double Unders
42-30-18
Single DB Box Step-Ups (50/35)|(35/20)/(24/20)**
21-15-9
Burpees
*Complete 84-42-21 and so on…
**Hold DB Any Way Above Waist
(Score is Time)
KG DB: (22.5/15)|(15/9)
