Progression Focus 3-5 reps ea.

1) Jump and Land (Hands at Sides) // Hip Extension and Footwork

2) :20 Single Unders / Rest :20 / :20 Singles Unders

3) Jump and Land (Hands at Shoulders) // Hip Extension and Torso
Position

4) :20 Double Unders / Rest :20 / :20 Double Unders

5) Jump, Punch, and Land with Arms Extended Overhead // Timing

6) :20 Double Unders / Rest :20 / :20 Double Unders

7) Push Jerk with DB’s (Lighter than workout weight) // Timing and
pushing against the DB’s into the partial squat.

EMOM 12:

Minute 1 | 5 Depth Jumps
Minute 2 | 5 Box Jumps For Height
Minute 3 | 5 Box Jumps From Seated

3 Rounds For Time:
25 DB Push Jerks (50/35#)
50 Double Unders
25 Weighted Step-ups (24/20")
50 Double Unders

Intermediate: 35/20#
Beginner: 20 Jerks & Step ups @ 15/10# & 60 singles

3 rounds for distance:
:30 Row Slow
2:00 Row Fast
1:00 Row Slow
:30 Row Fast
- Rest 3:00 between rounds