DYNAMIC AND JUMP ROPE WARM-UP | 9:00
1 set:
:30 single-unders
:20 elbow instep + reach/side
:30 plank hold

1 set:
:15 single-leg single-under/side
:20 hamstring scoop/side
:30 hollow rock

1 set:
:30 speed steps
:30 air squats
:30 sit-ups

1 set:
:30 double-unders
:30 plate squats
:30 weighted sit-ups
– Scale the double-unders to more speed steps or penguin taps.

MEDICINE BALL HANG SQUAT CLEAN | 10:00

Medicine ball deadlift Setup with the heels down, back arched, eyes forward, knees over toes, and hands inside the legs.

Medicine ball front squat Heels down, hips back, knees over the toes, depth below parallel, neutral spine.
Medicine ball pull under

Shrug with a straight arm and flat foot, then DROP under the ball to the bottom of a front squat.

Medicine ball hang squat clean Slightly hinge forward, extend the hips with a straight arm and flat foot, then DROP under the ball to the bottom of the front squat.

RX

AMRAP 16:
60 double-unders
40 weighted sit-ups (14/20 lb)
20 medicine ball hang squat cleans (14/20 lb)

INTERMEDIATE

AMRAP 16:
40 double-unders
30 weighted sit-ups (14/20 lb)
20 medicine ball hang squat cleans (14/20 lb)

BEGINNER

AMRAP 16:
60 single-unders
40 sit-ups
20 medicine ball hang squat cleans (10/14 lb)

2 sets:
:30 cobra stretch
:30 scorpion stretch hold/side