MACHETE

WARM UP 

  10LBS PLATE

  • 0:15 Plate Hops (jumping jack feet)
  • 0:15 Eccentric Plate Squats (press plate out on the way down; 0:05 on the way down)
  • 0:15 Plate Ground to Overhead (rapid hip extension)
  • 0:15 Pausing Plate Squats (0:03 in the bottom)
  • 0:30 Active Spiderman
  • 0:30 Active Spiderman

 

MOBILITY

  • 1:00 Kneeling Adductor Stretch (0:30 each side)

For Time [25 Minute Cap]:

  • 1 Round of "Macho Man"
  • 50 Double Unders
  • 2 Rounds of "Macho Man"
  • 50 Double Unders
  • 3 Rounds of "Macho Man"
  • 50 Double Unders
  • 4 Rounds of "Macho Man"
  • 50 Double Unders
  • 5 Rounds of "Macho Man"
  • 50 Double Unders

    1 Round of "Macho Man":
  • 3 Power Cleans (61/43)
  • 3 Front Squats (61/43)
  • 3 Push Jerks (61/43)

COOLDOWN 

MOBILITY

  • 1:00 Child’s Pose with Lateral Reach