FOR TIME
100 Double Unders
10 Bent Over Rows
90 Double Unders
10 Bent Over Rows
80 Double Unders
10 Bent Over Rows
70 Double Unders
10 Bent Over Rows
60 Double Unders
General Warm Up
3-5min of Cardio of Choice, then…
3 Rounds
5 Squat Thrusts
20 Mt. Climbers
Specific Warm Up
Heat up that jump rope by working your way through progressions to whichever stop is right for you today. Whether you plan to do double unders or not, practicing your single unders and penguin taps is a great idea for skill development and burning extra cals!
Take some time to prepare yourself for Bent Over Rows. If you have a barbell and/or multiple weight options, do sets of 5 reps from your lighter options up to your working weight for the day.
Workout of the Day
FOR TIME
100 Double Unders
90 Double Unders
10 Bent Over Rows
80 Double Unders
10 Bent Over Rows
70 Double Unders
10 Bent Over Rows
60 Double Unders
*For Double Unders Substitutions choose one or more of the following:
Single Unders (1 to 1)
Jumping Jacks (½ the reps)
Any Cardio Element of choice for… 1:00, :55, :50, :45, :40
Accessory Work
Accumulate 25 - 75 reps of Hand Release Push Ups in as few sets as possible. (This should take no more than 3-5 sets.) Keep them clean and beautiful!
Cool Down
Hold the following stretches for 1-2min each:
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