WARM-UP

Banded Glutes and Shoulders

-into- Every 1:00 (8:00):

• 10 Plate Hops
• 5 Dumbbell Deadlifts (Light)
• 2 Up Downs

WORKOUT PREP

2 sets:

• 20 sec. Erg (workout pace)
• 10m Farmer Carry (start light and add weight on the second set)

“CUPCAKE WARS”

FIRE

2:00 Amrap (6 sets):

• 20/15 Calorie Erg
• Max Distance Farmers Carry (32/24KBs)
• -Rest 1:00 Between sets-

WATER

• 15/12 Cals
• 24/16s

EARTH

• 13/10 Cals
• Own weight

SKILLS AND DRILLS

Double-Unders:

• One Double-Under Followed by Single-Unders:
  • Now we’re going to work on doing that first double-under and then keeping the rope spinning for some additional single-unders.
• Goal Workout:
  • 10 rounds:
  • 3 single-unders
  • double-under
  • Once you can successfully complete this workout unbroken (with no misses), you’re ready for Phase 4.
• If you already have mastered double-unders, instead, use this time to work on Crossovers.