Super Dynamic Warmup
Review/Practice skills for today’s conditioning.
25 minute limit
Please note that for all levels, this workout includes an EMOM component. At the top of every minute, you must stop whatever movement you’re doing and perform the required number of double unders or jumping jacks before you continue with the workout. If you don’t complete them in a minute, start over the next minute. If you suck at double unders, do jumping jacks.
Toes to Bar
EMOM 20 Double Unders
L4 – 155/125
L3 -135/95, 10 DUs (ONLY if you can’t string them together)
L2 – 115/75, hang knee tucks, 20 Jumping jacks
12 Double Kettlebell Swings (or Cleans)
12 Hang Knee Tucks (Ball Up Situps if necessary)
EMOM 20 Jumping jacks