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3xs:
30 Single Unders
5ea. Step Up + Rotation
10 Straight Leg Sit Up
5ea. Box Step Ups (no weight)
5ea. Single Arm KB Swing
3-5ea. KB Single Arm Push Press
Prime 1x:
6 Alt. Goblet Step Up
3ea. KB Snatch
6 Kip Swing
4 Kipping Leg Raise
2-3 T2B
20 Double Under
Notes: Use workout weight.
AMRAP 15 min
16 Alternating Goblet Step Up (70/53) (24″/20″)
16 KB Snatch (53/35) (8 reps each arm)
12 T2B
50 Double Under
Goal: 4+ Rounds
AMRAP 15 min
16 Alternating Goblet Step Up (53/35) (24″/20″)
16 DB Hang Snatch (35/20) (8 reps each arm)
12 Hanging Knee Raise
70 Single Under OR :45 sec of DU Practice
Goal: 4+ Rounds
Same
AMRAP 15 min
16 Alternating Lunges or Step Ups
16 Lateral Skater
12 Dragon Fly
70 Lateral Hops
Goal: 4+ Rounds
50 Hack Squat (empty bar)
50 Bicep Curl
25 Banded Single Leg Good Morning/side
Notes: Finish one movement before moving onto the next. Rest as needed during or between exercises.
Pigeon Stretch 1x:
2min per side
Straddle Stretch 1x:
3min
