Warm Up
30 Seconds
Easy Single Unders
Glute Bridges
Front Plank
High Single Unders
Single Leg Glute Bridges (30 Seconds Each Side)
Side Planks (30 Seconds Each Side)
2 Rounds
1 Minute Wall Sit
30 Seconds Slow Air Squats
Mobility
1 Min Couch Stretch
Back Squat
2 x 6 reps empty bar
3 x 6 reps working sets
WOD – “Under belly” – For Time
50-35-20:
Double Unders
AbMat Sit-Ups
Directly into
50-35-20:
Double Unders
Air Squats
Double under options
60-45-30 Seconds of Practice
100-70-40 Single Unders
