5 inchworm push ups
10 russian swings 53/35lbs
5 broad jumps
Every 2 min for 12 min
perform 5 deadlift ( build up)
- Goal is to get a little heavier then what you will be using for the workout
Complete as many rounds in 12 minutes as you can of:
30-50 double Unders
9 Dealifts @ 225/155-lb (Weight is a cap)
15 box jumps 24/20″
- for double unders if you need work on them and 30-50 isn’t happening work on them for 1 min each round.
- Deadift should be a weight that you can perform 5/4 reps at a time majority of the workout.
- Box jumps pick a pace/ height that will allow you to jump and keep moving on these. Would rather you go lower on the height and jump then go higher and step up.
1 min calf smash with KB, or Barbell ( each leg)
1 min each side pigeon stretch