Skill:
EMOM 12
Minute 1: 5-7 Strict Pull-ups or 7-10 Ring Rows
Minute 2: :45 Single Unders/Double Unders
WOD:
4 Rounds For Time
30 Double Unders (60 Single Unders)
25 Box Jumps With Step Down
10 Pull-ups/Ring Rows
** Rest 1 Minute Between Sets**
Optional Cool Down:
2 Rounds:
1 Minute PVC Pass Though
1:30 Banded Distraction (L)
1:30 Banded Distraction (R)
HOME WOD:
DAILY-5 WARM-UP
1:00 Cardio Choice
into…
4 SETS (:20 ON / :10 OFF)*
MOVT 1 – Jumping Jacks
MOVT 2 – Up-Downs
*Both movements = 1 Set
(No Measure)
STRENGTH
EMOM x 15 MINUTES
MIN 1 – 20 DB Push Press
MIN 2 – 15 Goblet Upright Rows
MIN 3 – 10 DB Up-Downs
(Score is Load)
WORKOUT
AMRAP x 15 MINUTES
50 Double Unders
12 DB Seesaw Row
12 DB Floor Press
1:00 DB Floor Press Hold (In Glute Bridge)
(Score is Rounds + Reps)