Tuesday- February 25th

Weekly Warm-Up

+ Today's Warm-up Movements:

*Inchworm x 10

*Calf Stretch x :20 each

A. 10-min Double-Under Practice:

Timing

Being able to change the way you jump and how fast you spin your rope will change what kind of workout you get. Going fast for a short bout of time will test your coordination and give your whole body a work out. Being able to go slow for a long amount of time will test your endurance.

• Try doing 5 slow double unders jumping high and then switching to 5 fast double unders jumping low without taking a break in between. Do this about 5 times.

• See how many double unders you can get in 30 seconds record your score and try to beat it.

• See how long you can do double unders without making a mistake.

• Trying doing 5 double unders on your left foot and then 5 double unders on your right foot. Keep switching back and forth about 5 times or until you can do it.

• Moving your feet like you are doing a jumping jack try doing double unders. While doing the motion of moving your feet out and in.

B. “Face Off”

5 Rounds, On the 4:00:

9 Deadlifts (165/115) *no more than 60% of 1RM, should be touch-n-go

12 Lateral Barbell Burpees

21/15 Calorie Bike

C. Buy-Out

Hamstring Stretch on Post x 2:00 each

Pec Stretch x 1:00 each