WARM-UP
1 Round
1 Minute Easy Single Unders
1 Minute Down Dog
1 Minute Side Plank (30 Seconds Each)
40 Seconds Quick Single Unders
40 Seconds Down Dog
40 Seconds Side Plank (20 Seconds Each)
20 Seconds High Single Unders
20 Seconds Down Dog
20 Seconds Side Plank (10 Seconds Each)
MOBILITY
Child’s Pose on Dumbbell: 1 Minute
Dumbbell Assisted Straddle Stretch: 1 Minute
WORKOUT OF THE DAY
“Head Spin”
For Time:
100 Double Unders
50 Single Dumbbell Hang Clean and Jerks (50/35)
80 Double Unders
40 Single Dumbbell Hang Clean and Jerks (50/35)
60 Double Unders
30 Single Dumbbell Hang Clean and Jerks (50/35)
40 Double Unders
20 Single Dumbbell Hang Clean and Jerks (50/35)
20 Double Unders
10 Single Dumbbell Hang Clean and Jerks (50/35)
After Each Round:
100 Meter Single Dumbbell Farmers Carry (50/35)
AFTER PARTY
Handstand Walk Benchmark
For Time:
300′ Handstand Walk
5:00 Time Cap
HOME GYM
For Time:
100 Double Unders
50 Single Dumbbell Hang Clean and Jerks (50/35)
80 Double Unders
40 Single Dumbbell Hang Clean and Jerks (50/35)
60 Double Unders
30 Single Dumbbell Hang Clean and Jerks (50/35)
40 Double Unders
20 Single Dumbbell Hang Clean and Jerks (50/35)
20 Double Unders
10 Single Dumbbell Hang Clean and Jerks (50/35)
After Each Round:
100 Meter Single Dumbbell Farmers Carry (50/35)
