Warm-up
90 seconds: Double Unders/Singles
90 seconds: Hollow Rocks
60 seconds: Double Unders/Singles
60 seconds: Hollow Rocks
30 seconds: Double Unders/Singles
30 seconds: Hollow Rocks
Mobility
Thoracic Spine
Quads
IT Band
Strength
Back Squat
3-3-3-3-3
WOD
12 Minute Ascending AMRAP
20 Double Unders
3 Overhead Squats (135,95)
30 Double Unders
6 Overhead Squats
40 Double Unders
9 Overhead Squats
50 Double Unders
12 Overhead Squat
60 Double Unders
15 Overhead Squats
…
Level 3 (115,75),
Level 2 (95,55), DU increase by 5
Level 1 (75,35), singles
Coaches Tip – Choose a weight for the overhead squats where you can get through the set of 9 reps unbroken.