WARM-UP -
10:00 AMRAP
5 Single Leg RDL’s (each
side)
5 Single DB Deadlifts (each
side - build across)
5 Single DB Shoulder to
Overhead (each side - build
across)
30 sec single/double under/
crossover practice
WORKOUT PREP -
2 sets:
2 Burpee Dumbbell Deadlifts
(build in weight)
3 Dumbbell Shoulder to
Overhead (build in weight)
5 Crossovers
WORKOUT - Mikey, Data,
Mouth, and Chunk
Freedom (RX’d)
6 Sets
5 Burpee Dumbbell Deadlifts
(2x50/35)
10 Dumbbell Shoulder to
Overhead (2x50/35)
30 Crossover Single Unders
(OR 45 Double Unders)
-rest 1:00 between sets-
(KG conv: 22.5/15 DBs)
SKILLS AND DRILLS -
Toes to Bar:
Week 4, Day 1
Advance:
5 sets (10:00)
8-10 Kip to Chair Position
5-8 Strict Toes to Bar
Intermediate:
5 sets (10:00)
6-8 Kip to Chair Position
5-8 Strict Knee Raise +
Extension
Beginner:
5 sets (10:00)
5 Kip Swings + Knees up
5-8 Strict Hanging Knee Raise
Alternative Option:
5 sets (10:00)
10 Alternating V-Ups
10 Hollow Rocks
10-second Hollow Rock Hold
MOBILITY -
1 min foot smash with
lacrosse ball (each side)
1 min pec smash on rig with
lacrosse ball (each side)
1 min foam roll lats (each
side)