Warm Up
2 ROUNDS
1:00 Row (Arms + Hips only)
30 Single-Unders
5 Hang High Pulls w/Empty Barbell
5 Strict Press + 5 Behind the Neck Strict Press w/Empty Barbell
Into
2 ROUNDS
:45 Row (Arms + Hips + Legs)
5/5 Single Leg Good Mornings
10/10 Ankle Circles (5 Counterclockwise + 5 Clockwise)
:30 Bottom of Squat Hold
Skill
EMOM x 8 MINUTES
MIN 1 – :40 Double Under Practice
MIN 2 – 5-7 Back Squats*
*Build to slightly past workout weight. Barbell comes from floor.
Partner Workout In Teams Of 2
AMRAP x 10 MINUTES
10 Back Squats
60 Double Unders
-Rest 2:00-
AMRAP x 8 MINUTES
8 Back Squats
40 Double Unders
-Rest 2:00-
AMRAP x 6 MINUTES
6 Back Squats
20 Double Unders
*P1 completes a full round while P2 complete Max Meters on Rower then switch