3 sets:
1 min row (easy pace)
30-sec single/double unders
5 deadbugs (each side)
10 Double Dumbbell Front Squats (light)
2. Workout Prep
2 sets: (with partner)
100m Row (each)
10 Double Unders (each)
5 Synchro Dumbbell Front Squats
Partner Throwdown Friday
Independence:
1000/850m row (split)
75 double unders (each, at the same time)
50 Synchro Dumbbell Front Squats (35s/25s)
75 double unders (each, at the same time)
1000/850m row (split)
Individual Option:
500/450m row
100 double unders
50 Dumbbell Front Squats (35s/25s)
100 double unders
500/450m row
**Target Score**
Target time: 14-16 minutes
Time cap: 20 minutes
Partner Throwdown Friday
Freedom (RX’d):
1000/850m row (split)
100 double unders (each, at the same time)
50 Synchro Dumbbell Front Squats (50s/35s)
100 double unders (each, at the same time)
1000/850m row (split)
Individual Option:
500/450m row
100 double unders
50 Dumbbell Front Squats (50s/35s)
100 double unders
500/450m row
**Target Score**
Target time: 14-16 minutes
Time cap: 20 minutes
1 min foot smash with Lacrosse ball (each side)
30-sec single leg down dog (each side – focus on calf stretch)
Single Leg Down Dog:
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