Dynamic Mobility, Activation and Warm-Up
Two sets of:
KB Ankle Pulse x 8-10 pulses per ankle
Band Distracted Hamstring Floss x 8-10 pulses per hamstring
and then …
Three sets of:
Reach Thrus x 5 reps
Single-Unders x 30 reps
and then …
A.
Take 5-7 minutes to work on double-unders. Please do not accumulate more then 150 double-unders while practicing. Please choose one or two of the following drills to help practice your double-unders:
Advanced Drills to Help Your Double-Unders
Become a Ninja at Double-Unders
Double-Unders: Lets Start With The Rope
Modifying Double-Unders For Your Workout
B.
Every minute, on the minute, for 12 minutes:
30 Double-Unders
6 Toes-to-Bar
At the 15:00 mark, complete:
9-15-21
Push-Press
Burpee Box Jump-Overs (24/20″)
35-49: 115/75 lbs
50-54: 95/65 lbs
55+: 75/55 lbs; Step-overs okay
Note:
You should have around 10-15 seconds of rest each minute on the first portion of the workout. If you aren’t getting at least 10 seconds of rest then reduce the volume.
Be prepared for a tricep burn on the second part of the workout. Be effeceint with your push-press by using your legs to really drive that barbell overhead. Enjoy this gem!
C.
Three sets of:
Hollow Rocks x 30 seconds
Rest 30 seconds
Dragon Flag Negatives x 6-8 reps
Rest 30 seconds
Stretch of Athletes Choice x 45-60 seconds
Rest 30 seconds