Banded 7’s + Hip halo -into-
Every 1:00 (8:00)
10 Plate Hops
5 Dumbbell Deadlifts (Light)
2 Up Downs
WORKOUT PREP-
2 sets
20 sec. Air Bike (workout
pace)
20 ft Farmer Carry (start
light and add weight on the
second set)
WORKOUT - Cupcake Wars
Freedom (RX’d)
2:00 Amrap (6 sets)
20/15 Calorie Air Bike
Max Distance Farmers Carry
(DBs 70s/50s)(Or KBs
(70s/53s)
-Rest 1:00 Between sets-
(KG conv: 32.5/22.5 DBs,
32/24 KBs)
SKILLS AND DRILLS
Double-Unders: Week 3 Day 1
One Double-Under Followed
by Single-Unders:
Now we’re going to work on
doing that first double-under
and then keeping the rope
spinning for some additional
single-unders.
Goal Workout:
10 rounds:
3 single-unders
1 double-under
Once you can successfully
complete this workout
unbroken (with no misses),
you’re ready for Phase 4.
Advanced Athlete Option:
If you already have mastered
double-unders, instead,
use this time to work on
Crossovers.
(tips/video in workout details
below)
MOBILITY -
1 min foot smash w/ lacrosse
ball (each side)
1 min Couch Stretch (each
side)
1 min Hand Smash w/
lacrosse ball (each side)