Double Unders Skill Work

Barbell Lunge Work(unilateral leg strength)

Her 2 Dakika içinde 12 Dakika Boyunca

E2MO12M (Alternate EMOM’s)
1st: 8 reps BB Front Rack Alt. Leg Forward Lunge
2nd: 8 reps BB Back Rack Alt. Leg Reverse Lunge
*Use the same weight for both movements
*Use a moderate weight (*50-35-20 kg)

For Time: (13′ Time Cap)

21-15-9-15-21

Air Squats
Hollow Body Rocks
Push-Ups

*In between rounds,
30 Double Unders (S1; 50 Single Unders)
3 Wall Walks (S1; 3 Push-up to Downward Dog)

Finisher/UNBROKEN
2 Sets
20 Feet Elevated Inverted Ring Rows
20 Strict Parallel Bar/Ring Dips (S1;Max Bench Dips)
(rest 1-2 minutes between sets)