WARM UP
5′ Practice Double Unders; then 2 rounds of:
10 Inch worms
20 Squats
30 Jumping jacks
20 Hollow Body Rock
10 Superman hold
MOBILITY & SKILLS
Shoulders – Kipping – Butterfly
CONDITIONING
3 Rounds For Time
50 Double-unders
30 Hand-Release Push-Ups
20 Toes To Bar
10 Burpees Target
ACCESSORY WORK
Superset 1:
Dumbbell bench press 4×12-15
Double Dumbbell Bent Row 4×10-12
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Superset 2:
Incline Barbell Bench Press 3×10-12
Strict Pull Ups 3×12-15
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Superset 3:
Pull Up Bands Crossovers 3×15-20
Dumbbell Pullovers on Bench 3×10-12
