0:20 Single unders.
0:20 Single leg single unders.
0:20 Side to sides.
0:20 Forward and backs.
0:20 In and outs.
0:20 Double unders.
0:20 Triple unders.
*0:05-0:10 Rest between movements
2 Rounds
5 Inchworms + updog to down dog
10 Boot strappers
0:30/0:30 Spiderman stretch
With an empty barbell or PVC pipe
5 Hang muscle cleans
5 Hang power cleans
5 Power cleans
With a light load
3 Hang muscle cleans
3 Hang power cleans
3 Power cleans
At home
If using dumbbells or single dumbbell use that for this warm up. If doing the bodyweight version complete the lower leg prep routine to get those calves ready and then warm up the step up jumps.
35 Double unders
10 Hang power clean + power clean (115lb/75lb)
35 Double unders
8 Hang power clean + power clean
35 Double unders
6 Hang power clean + power clean
35 Double unders
4 Hang power clean + power clean
35 Double unders
2 Hang power clean + power clean
35 Double unders
Single Dumbbell Option
Perform hang dumbbell snatches. The workout will be:
35 Double unders
10/10 DB hang power snatches
35 Double unders
8/8 DB hang power snatches
35 Double unders
6/6 DB hang power snatches
35 Double unders
4/4 DB hang power snatches
35 Double unders
2/2 DB hang power snatches
35 Double unders
Bodyweight
35 Double unders
30 Step-up jumps
35 Double unders
25 Step-up jumps
35 Double unders
20 Step-up jumps
35 Double unders
15 Step-up jumps
35 Double unders
10 Step-up jump
35 Double under
2 Rounds NOT for time of
50 Band pull aparts
50 Banded good mornings
Minimal Equipment Modifications
Use any light load and perform rear delt raises if no band is available. Perform bag/dumbbell/barbell good mornings if no band is available.
0:45/0:45 Pigeon stretch
0:45/0:45 Standing calf stretch
