WARMUP
## 30 Seconds
Easy Bike
Single Unders
Knuckle Drags (Alternating)
AbMat Sit-ups (No Arms)
Moderate Bike
Single Unders
Active Spiderman + Hamstring Stretch
AbMat Back Extensions
Faster Bike
Single Unders
Active Samson + Hamstring Stretch
AbMat Sit-ups (With Arms)
## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
# TEACHING
## DOUBLE UNDERS
### Movement Prep
Establish Hand Positions
20 Seconds Single Unders
20 Seconds Double Under Practice
### Movement Subs
Reduce Reps
30 Seconds of Practice
40 Single Unders (1.5x)
## DEADLIFTS
### Movement Prep
Establish Upper Body Positions
30 Seconds Slow Deadlifts
Strength- DEADLIFT
* Athletes will have about 13 minutes to build to a Heavy Set of 5 Deadlifts
WOD
AMRAP 13:
60/45 Calorie Assault Bike
Directly Into…
5 Deadlifts (245/165)
15 AbMat Sit-ups
25 Double Unders
