This is our Deload week from phase one of the Escalating Density Training cycle. As usual there will be a greater emphasis on cardio this week. We are going to keep the workouts under 20 minutes to minimize risk of germ exposure. Please keep your distance from each other, do NOT share equipment, and wipe down anything you touch. If you are sneezing or coughing or have a fever, you will be instructed to go home.

If you are choosing to stay home to reduce your risk of exposure, you can still follow the program. Just about every workout we do at MVMNT can be easily adjusted to perform at home with minimal equipment–for instance, a dumbbell or kettlebell, a pull-up bar, and a jump rope are all you need for this one.

Warmup
0:00 – 15:00
5 minutes Jump Rope Drills
Instructor Mobility

15:00 – 25:00
10 minutes
Review/Practice skills for today’s conditioning.

Conditioning
25:00 – 45:00

“Novel”

20 Minutes (rest as needed)

Levels 2-4

5 Single Kettlebell Two Hand Dead Cleans
5 Swings
5 Pull-ups
10 Double Unders

L4 – 32/24
L3 – 28/22
L2 – at least 20/16

Each round add 5 reps to the first three exercises and 10 reps to DUs.

So Round 2 is:
10 Cleans
10 Swings
10 Pull-ups
20 Double Unders

And Round 3 is:
15 Cleans
15 Swings
15 Pull-ups
30 Double Unders

L3 – cut DU reps in half if you aren’t good at them
L2 – 20/40/60/etc Single Unders instead of DUs

Levels 0/1

Do NOT increase reps each round, just follow this routine for 20 minutes:

100 Single Unders
10 Ring Rows
10 Single Kettlebell Two Hand Dead Cleans
10 Swings

45:00 – 50:00
Stretch