Wednesday 5th August

Warm-up

3 rounds
10 Stiff Leg, Sumo Stance Toe Touches
10 Start Jumps
10 Zombie Kicks
10 Star Jumps
10 Good Mornings
10 Star Jumps

then:
20 single skips into 20 doubles
or
20 single penguin taps into 20 double taps

Metcon (AMRAP – Rounds and Reps)

AMRAP 7
14x Deadlifts
28x Double Unders
—————–
Scaled/Silvers:
AMRAP 7
14x Deadlifts
56x Single Unders or Penguin Taps

Short and brutal is the order of the day. I would like you to find a suitably heavy weight for the deadlift, if this means filling a rucksack with all your weights and sand and a rock, then that’s fine. The more mass the merrier. For 7 minutes your will work your way through unbroken sets of 14 deadlifts, you will then attempt your double unders whilst your hamstrings are lit. This should be fun. I know a lot of you have managed to get your double unders over lockdown so this if a chance to test them under duress. Those of you more competent at the double unders should be aiming for 10 rounds plus, it’s only 7 minutes so you should get out of breath early and stay that way. If you don’t have double unders you will do 28 penguin taps, nice and high and remember to get the double tap at the top of the jump, let’s see if your coordinating can keep up.