DATE

2022/07/29 FREITAG Lessonplan

RX
6 rounds for time:
50 double-unders
25 weighted sit-ups (14/20 lb)

TIMECAP: 16:00

INTERMEDIATE
6 rounds for time:
25 double-unders
25 weighted sit-ups (10/14 lb)

BEGINNER
6 rounds for time:
50 single-unders
25 sit-ups

DYNAMIC WARM-UP | 7:00
1 set:
:40 single-unders
:20 hollow rocks
:10 rest

1 set:
:20 single leg single-unders (right leg)
:20 single leg single-unders (left leg)
:20 hollow rocks
:10 rest

1 set:
:40 jumping jack single-unders
:20 hollow rocks
:10 rest

1 set:
:40 split jack single-unders
:20 hollow rocks
:10 rest

DOUBLE-UNDER PROGRESSION | 12:00
:20 at each progressin

POST-WORKOUT | 8:00
3 sets:
1:00 plank hold
20 GHD hip extensions

COOLDOWN STRETCH | 5:00
Accumulate:
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves