26 December 2015

Article: Learning Double-Unders - Speed Kills

Warm-up
3-5 rounds of "Cindy":
5 Pull-ups
10 Push-ups
15 Squats

Mobility
Calf Smash
Side Hip Smash
Trap Smash

Technique
Kip / Beat Swing

Metcon
For Time:
Teams of 2
Buy in: 1000/840m Row (each)
then,
3 Rounds (split with team as needed)
42 Burpees over the Rower
24 TTB / knee raises
*** Active Rest = options: Hang from Bar, Bottom of Squat, Plank -- change position when required ***
Cash out: 1000/840m Row (each)