Skill Practice Warm Up: Spend 10 minutes working on single arm kettlebell snatches or db snatches. Be deliberate about not letting the kb slam onto the wrist! Perform sets of 5-10 per side.
Strength: 3-3-3-3-3 Deadlift (5 sets of 3 reps, increase weight with each set)
Super Set: 3-3-3-3-3 weighted ring-dip (or progression)
Metabolic Conditioning: “Annie”
Double Unders (Health: 2x single unders)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 5-10 minutes. Scale Up: Unbroken double unders.
Coaching Tips: Remember to keep the knees straight and arms at your sides for the jump rope stuff. No slamming the feet. It is all in the wrists and elbows! Sit ups should be done with an Abmat (or similar), but do not anchor the feet.
‘Cash Out’: 10 toes to bar, 200m run, 3 rounds