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1x:
50 Single Unders (any variation)
10ea Lying Leg Swing
10ea Lying Crossover
5 Roll Over V Sit
1-2xs:
50 Single Unders
10 Romanian Deadlift
10 Bent Over Row
5-10 Front Squat
Prime 1x:
5 Deadlift (light)
20 Double Unders
5 Deadlift (moderate)
20 Double Unders
5 Deadlift (workout weight)
20 Double Unders
3 Rounds
10 Deadlift (275/185)
50 Double Under
Goal: Sub 6 min
3 Rounds
10 Deadlift (205/145)
50 Double Taps OR :40 sec of double under practice
Goal: Sub 6 min
3 Rounds
20 DB Deadlift (50’s/35’s)
50 Double Under
Goal: Sub 7 min
3 Rounds
20 Alt. Glute Bridge
50 Lateral Skater
20 Prisoner Good Morning
Goal: Sub 6 min
10-8-6-4-2
Bicep Curl
Tricep Extension
Narrow Stance Banded Squat
Notes: Do one exercise after the next. Rest 1 min between rounds.
Post Work:
10ea Alt. High Plank Calf Stretch
10ea Alt. Thoracic Rotation
:30sec ea. Thread the Kneedle
