Warm Up

AMRAP 5 (As many rounds as possible in 5 minutes). Perform each movement in sequence for as many rounds of the three movements as you can in 5 minutes.

• 20 single under Jump Rope

• 10 Air Squats

• 10 Good Mornings (weight at chest or back rack barbell)

Movement Practice

Take 5-10 min to select your options for the workout. If you do not have a jump rope, perform a simulated jump rope holding 2 objects in your hands (2 highlighters, Sharpie markers, etc.)

For the deadlift, select a barbell or dumbbell deadlift or if you are not proficient with the deadlift, then choose the Farmer’s Carry. ** The goal is to hold on to your weights for 50-55 seconds of the 1 minute interval, then proceed immediately to the jump rope. Be sure to select a weight that allows you to hold on without putting the weight down during the 50-55 seconds.

Options:

• Barbell Deadlift

  *This option is most appropriate if you have some experience doing barbell deadlifts. If you have never done a deadlift, one of the other options would be a safer bet.

• Dumbbell Deadlift

• Farmer’s Carry

Workout

EMOM 10 (every minute on the minute for 10 minutes)

• Even minutes (0:00, 2:00, 4:00...etc) - 60 single under jump rope (or 30 double under jump rope)

  *Rest for any time remaining in the 1 minute interval

• Odd minutes (1:00, 3:00, 5:00...etc) - 12 deadlifts, then stand and hold the weight for the remainder of the minute. If you are not proficient with deadlifts, then a 100 ft farmers’s carry is an option (or stand in place holding the weights by your side for 50-55 seconds).

Cool Down

Here are a few minutes of wrist and forearm stretches that will feel good after this workout - and even on a day to day basis.  

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