Quarantine and WOD

  • 0:30 Jumping Jacks
  • 0:30 Alternating Quad Stretch
  • 0:30 Alternating High Kicks
  • 0:30 Single Unders
  • 0:30 Active Samson
  • 0:30 Inchworm to Push Up
  • 0:30 Single Unders
  • 0:30 Knuckle Drags
  • 0:30 Standing Straddle Stretch

 

LIGHTWEIGHT

  • 10 Good Mornings
  • 10 Strict Press
  • 10 Stiff Legged Deadlifts

 

5 Three Position Pausing Deadlifts

  • 0:03 Pause at Mid Shin
  • 0:03 Pause at The Knee
  • 0:03 Lock Out

THEN

  • 10 High Plank Scap Retractions
  • 20 High Plank Shoulder Taps
  • 0:30 Lying Chest Opener Stretch

 

  • 30 Fast and Low Single Unders
  • 20 High Single Unders
  • 10 Jumping Double Taps (no rope)
  • 10 Double Unders

 

PRACTICE ROUND

  • 2 Wall Walks
  • 2 Deadlifts
  • 20 Double Unders

2-4-6-8-10:

  • Wall Walks
  • Double Dumbbell Deadlifts
  • Double Unders (10x)

*Score = Time it takes to complete the workout

COOLDOWN 

MOBILITY

  • 1:00 Pigeon Pose (each side)

ACCESSORY

Deadlifts:
5 Reps @ 40% 1RM
5 Reps @ 50% 1RM
5 Reps @ 60% 1RM

 

USE WEIGHT AVAILABE AT HOME