MOBILITY & WARM UP

1 set
1:00 Row, bike, ski, or run
10 mt Shuffle Side Walk x Side
30 sec Bent Knee Hollow Hold
5 Pancake 3 Way Reach x each position

1 set:
10 single-leg KB deadlifts/leg
20 alternating reverse lunges
:30 single-unders

1 set:
10 KB good mornings
10 down ups
:30 double-unders or single-unders

1 set:
10 BB good mornings
10 down ups
:30 double-unders or single-unders

SKILLS & SPECIFIC WARM UP

Double Unders

10 power jumps
5 double wrist flicks
10 jump + double wrist flicks
5 single-single-doubles

Deadlift
5 sets:
5 deadlifts
– Build in load to workout weight.

1 round:
7 double-unders
5 burpees
5 deadlifts
– Use workout movement variations and deadlift load.

CONDITIONING

” MANDATORY UNDER 45 SEC “

7 x 1:00 rounds of:
21 double-unders
7 burpees
Max-reps deadlifts #102/83
– Rest 2:00 between rounds.

SCALE THE NUMBER OF DOUBLE UNDERS AND BURPEES TO STAY UNDER 45 SEC