WARM UP

Set 1 | 3:00
10 Alternating Spiderman Stretch
10 Standing Toe Touch & Reach for Sky
10 Plank to Down Dog (no push-up)
Set 2 | 3:00
:30 Bike (row or ski if necessary) (Easy to moderate pace)
10 Good Morning + Jump
10 Push-ups
10 Up-Downs
Set 3 | 3:00
:30 Bike (row or ski if necessary) (Moderate to fast pace)
10 Alternating Jumping Lunges
10 Push-ups
10 Burpees

SKILLS & SPECIFIC WARM UP
Jerk – Double Unders

EMOM 12:
Minute 1: 5 Box Step-offs
Minute 2: 5 Box Jumps For Height
Minute 3: 5 Box Jumps From Seated

1-2 Sets:
5 DB Push Jerks (workout weight)
5 Double Unders
5 Weighted Step-ups
5 Double Unders

CONDITIONING
“DOUBLE POWER”

3 Rounds For Time:
25 DB Push Jerks #22.5/15
50 Double Unders
25 Weighted Step-ups #60/50
50 Double Unders