- 50 Double Unders
followed by 2 rounds for quality
10-15 reps of the following
- bent over row (with DB or barbell) – Slow and controlled, straight back
- air squats (hips below knee) – squat to a target box, bench or stack of weights if needed
- 30 sec samson stretch each leg
5 Rounds for Time (time cap – 20 minutes)
- 15 dips (use bench or chair)
- 9 Thrusters with empty barbell or (ladies 15#dbs / men 25# db) scale weight as needed
Record time, stop if not complete in 20 minutes and record total number of reps.
Workout tip: Breakup dips into small sets of 3 or 5, even in the beginning when you can likely do more. Take small beaks and keep going.