1. Movement Prep/Activation3:00 Machine-into-Every minute (7:00)2 Sandbag Deadlifts (lights) (or DB Deadlifts)4 Box Step Ups5/4 Calorie Row 2. Workout Prep2 sets: (with partner/ build in weight)
TEAMS of 2-3AMRAP 5 - Air SquatsAMRAP 5 - Power Cleans 135/95 | 115/75AMRAP 5 - Cals RowAMRAP 5 - Box Jumps, 20"AMRAP 5 - Power Snatch 115/80 | 95/65AMRAP 5 - Cals BikeAMRAP 5 - BurpeesAMRAp 5 - Thrusters 95/65/ | 75/55AMRAP 5 - Double-unders/Single-unders
For time:5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5Unbroken Double Unders
As we wrap up our 6- week double-under gymnastics cycle, we'll close out with this fun double-under benchmark workout. Each set of double unders must be unbroken. So, you'll do 5 unbroken - stop - start again again with 10 unbroken, etc. If you trip, just restart that set, not the entire workout.For time, 15 minute cap:Freedom option:5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5:Unbroken Double UndersIndependence option:10-20-30-40-50-40-30-20-10Unbroken Double-UndersLiberty option:10-20-30-40-50-40-30-20-10Unbroken Single-Unders
4 sets:
*Rest 2:00 b/t sets