WARM-UP

2:00 Jump Rope

-into- 8 min AMRAP:

• 5 GHD Sit Ups to Parallel (or 6 alternating v-ups)
• 10 Step Ups
• 10 Russian Kettlebell Swings
• 10 Bird Dogs

WORKOUT PREP

2 sets:

• 4 GHD’s (or v-ups)
• 2 Box Jumps
• 4 Kettlebell Swings

“MICHELANGELO”

FIRE

10 min AMRAP:

• 20 GHD Sit Ups
• 20 Box Jump (24/20)
• 20 Kettlebell Swings (24/16)

-rest 5:00-

5 min AMRAP

• 10 GHD Sit Ups
• 10 Box Jump (24/20)
• 10 Kettlebell Swings (24/16)

WATER

• V-Ups
• Box (20/16)
• 20/12kg

EARTH

• Sit Ups
• Step Ups
• Russian Kettlebell Swings

SKILLS AND DRILLS

8mins to practice your Doubles

Goal Workout:

• Max reps of unbroken double-unders

Advanced

• Max unbroken cross-overs