Warm Up
2 ROUNDS (6 MINUTE CAP)
10 Burpees
10 Alt. DB Sumo Deadlift
5/5 Single Arm DB High Pulls
5/5 Single Arm DB Push Press
5 Kip Swings
Skill
EMOM x 9 MINUTES*
MIN 1 – :40 Single Unders
MIN 2 – :40 Knees to Chest
MIN 3 – :40 Push-Ups
*Evolve movement in each round…
Round 2 – Double Practice, Kip Knee Raise, HR Push-Ups
Round 3 – Double Under, TTB, Def. Push-Ups
BENCHMARK WORKOUT
«DOUBLE DARE»
4 SETS*
60 Double Unders
20 Alt. DB Snatch (50/35)|(35/20)
15 Toes to Bar
10 Deficit Push-ups
-Rest 1:00 b/t Sets-
*Start at a different movement each Set and work through
movements in any order. 1:00 Max Time on the Doubles Unders
every Set.