:30 Jump Rope Singles
:30 Rest
:30 Double-Unders
:30 Rest
:30 Jumping Lunges
:30 Rest
:30 Static Squat Hold
:30 Rest
:30 Burpees
GET STRONG (14 Min)
Back Squat
In 14:00 establish a 5RM
GET FIT (15 Min)
AMRAP 15 of:
500m Row
75 Double-Unders
Rest 1:00
COMPETITORS EXTRA
Deficit Push Ups
5 Sets of 12-20 reps
Hands on 2.5" plates w/ chest between
Rest as needed
ATHLETES NOTE:
To avoid cramping arches, you need to focus on driving through the heel on the Row. Consider even keeping the heel flat throughout each Row to keep the drive mostly in the posterior chain.