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
