General Warm Up
Jump Rope
0:20 single unders
0:20 single leg single unders
0:20 side to sides
0:20 forward and backs
0:20 in and outs
0:10 double unders
0:10 double unders or triple unders attempts

2 rounds
0:30/0:30 spiderman stretch
Downdog sequence 2
0:10 downdog
0:10 updog
0:10/0:10 downdog with shoulder circles
0:10 updog
0:10/0:10 downdog with ankle reach

Skill and Build up
Wall ball progression (14 lb wall ball – usually I have used a 10lb one)
5 wall ball front squat
5 wall ball push press
5 wall ball

Build Up
10 double unders
5 wall ball shots
10 double unders

Workout
3 intervals in a 2:00 timeframe
50 double unders (60 singles)
25 wall ball shots (15 wall balls with 14 lb ball)
1:00 rest after each interval

Accessory Work
3 rounds not for time
10/10 dynamic calf stetches
10/10 split stance dumbbell Romanian deadlift (10 lb db set)
20/20 dumbbell side bends

3 rounds for quality
0:30 seated paddles (PVC pipe)
1:00 glute bridge march

Wow – I was so sweaty – my shirt was drenched! I just felt like I had to work extra hard today. But it was good.

See you tomorrow!

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