Warm-Up
A) 2 rounds:
10m High Knees
10m Bear Crawl
10m Butt Kickers
10 Toes-to-Bar
10 Push-Ups
B) 3 Rounds:
10 Lunges
20 Single-Unders
20 Double-Unders
Workout
3 Rounds For Time:
30 Calorie Row
30 Jumping Lunges
Then,
3 Rounds For Time:
20 Toes-to-Bar
20M’ Handstand Walk*
Then
3 Rounds For Time:
10 Bench Press, 135#/95#
50 Double-Unders
AX: walking lunges. Knee raises. Bear crawl. 95#/65#
RX: as is
RX+: 155#/105#. 100 Double-Unders each round.
Workout Tip
AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose of the good stuff.
You will complete each 3 rounds station before moving to the next. Each 3 rounds station should not take you more than 10 minutes to complete. Scale repetitions, load, and movements as needed.