WORKOUT OF THE DAY – THURSDAY 2/7/19

Movement Clinic: Double-Unders!

A: Warm Up

• 1000 m Row
• 3 Rounds:
  • 5 x Inch Worms
  • 5 x Sampson Stretches
  • 5/5 x Arm Circles (Fwd/Back)

B: 30 Sec On/30 Sec Off

• Single Unders
• Jump Side to Side Singles
• Jump Forward and Backward Singles
• 15/15 Sec Singles on One Foot 

C: Double-Under Progressions

• Slow and Tall Singles 
  • Tip: Body position never changes as you jump higher
• Penguin Drill
  • No rope, jump and  hit thighs twice
• Slow and Tall Singles + Double Under Attempts
• 5 min “Good Practice”

D: “AFTER PARTY” – For Time

• Dumbbell Front Squats (50/35)
  • 1 – 2 – 3 – 4 – 5 – 6 – 7
• After every round, complete 20 Double-Unders