Wednesday, December 4

30 Seconds

Single Unders

Slow Air Squats

High Single Unders

Cossack Squats

Quick Single Unders

Glute Bridges

Double Taps

Single Leg Glute Bridges

Double Under Practice

Jumping Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

AMRAP 5:

Buy-In: 600 Meter Run

7 Squat Cleans (95/65)

25 Double Unders (75 x Single Unders)

Rest 5 Minutes

AMRAP 5:

Buy-In: 400 Meter Run

5 Squat Cleans (115/85)

25 Double Unders (75 x single unders)

Rest 5 Minutes

AMRAP 5:

Buy-In: 200 Meter Run

3 Squat Cleans (135/95)

25 Double Unders (75 x single unders)