Hump Day
Warm Up/Mobility
Warm-up
Glute/Hamstring Smash and Floss
Lower Back Smash
Lower Back Smash
20 Single Unders
10 Single Leg Jump Rope (L)
10 Single Leg Jump Rope (R)
20 Speed Steps (Alt leg Jump Rope)
10 L/R Single Jump Rope
10 Forward Jump Rope
10 Backward Jump Rope
10 Single Penguin Taps
10 Double Penguin Taps
3 1 Single+1 Single+1 Double
INTO…
2 rounds
3 Barbell Good Morning
10 Plank Shoulder Tap
5/5 SA DB Bent over Row
Strength
Deadlift (7×5 (EMOM))
Metcon
Metcon (Time)
3 Rounds
6 Deadlifts (225/185)(315/225 Rx+)
12 Alt NO Push UP 1DB Renegade Row (35/20)|(50/35Rx+)
72 Double Unders
6 Deadlifts (225/185)(315/225 Rx+)
12 Alt NO Push UP 1DB Renegade Row (35/20)|(50/35Rx+)
72 Double Unders
Build from Moderate to Heavy