A. General
60 seconds jump rope
30 sec Barbell good morning
30 sec Muscle clean
B. Mobility
Couch stretch
30 sec/side
C. Activation
25' Banded Monster Walk
6/6 Front rack lunges
12 Paused glute bridges
Banded Monster walk: https://youtu.be/8SSYSlpOqrM
6 rounds for time
3 Back Squats @ 75%
50 Double-unders
TC: 15 Minutes
Score: Time
Scaling Options
Beginner
3 Back Squats @ moderate
50 Single-unders
Intermediate
35 double-unders
Perform
N/A
"Deka Beep Test"
On a standard 20 meter beep test recording, athletes perform between beeps until failure:
1 Burpee + 3 air squats
Failure = missing two beeps in a row
Score: Rounds + reps
TC: 15mins
Scaling options
Reduce air squats as necessary
As written
3 sets
30/30 seconds Contralateral ring plank
Elbow plank + reach through
10/10
Rest as needed