Warm-up

3 Rounds:

20 Flutter Kicks

30sec Side Plank (15sec each side)

Auxiliary Strength:

Alternating Every Minute on the Minute for 10 minutes (5 sets each):

20 Single Arm/Single Leg V-ups (10 each side)

10 T-Spine Rotations (5 each side)

*slow and controlled

MetCon:

As Many Rounds and Reps as Possible in 15 minutes:

20 Single DB Box Step-overs

30 Single DB Shoulder to Overhead

40 Double Unders

*Pace Goal: 4-5 Rounds

*Step-overs: hold the DB wherever you want, both feet must touch the top of the box before going off the other side, steady pace

*S2OH: switch hands whenever you need to, push press or push jerk are the most efficient…if you can strict press you are using too light of a DB :)

*Double Unders: shoot for no more than two sets throughout the workout

Beginner: 25/15, 16/12”, Line Hops

Intermediate: 35/20, 20/16”, 50 Single Unders

Advanced: 50/35, 24/20”

Sport: 70/50, 24/20”