Then 3 Steady Rounds
25’ Duck Walk
3 Explosive Broad Jumps
10 Unweighted Box Step Ups
15 Doubles or Singles
EMOM 15 Minutes
1 Tempo Pause Back Squat
Start no heavier than 50% and only
increase weight if mechanics are sound
and full depth is achieved. (Half squats equal half results)
Tempo/Pause: 3-seconds down, 1-second
pause, stand up fast.
30 Double Unders
8 S-DB Step Ups 70/50lbs to 24/20″
Target Score: Sub 12 Minutes
Double Unders: Should not exceed :30 in any round or should be
modified to :30 of single unders.
– Step Ups: Reduce box height before weight. Use the heaviest weight
and highest box that allows athletes to stay unbroken.
Time Cap: 15 Minutes
:55 Cool Down
Downward Dog (Flat feet to stretch the back of ankles and legs)