EMOM 10 Min
20 Double Unders
5 Deadlifts

Score: The weight you choose for your deadlifts.  Choose something heavy for 5 reps, but that you won't have to break.

RX +: 30 Double Unders

PROGRAM A

EMOM 10 Min
20 Double Unders
5 Single Leg Deadlifts Right
5 Single Leg Deadlifts Left

Score: The weight you choose for your single leg deadlifts.  Choose something heavy for 5 reps, but that you won't have to break.

What we suggest for weight??

Men: 35-70#
Women: 15-40#

You will use a single dumbbell or KB for this!

RX +: 30 Double Unders

PROGRAM C

EMOM 10 Min
20 Double Unders
5 Ball/Sandbag Over the Shoulder

Score: The weight of the bag or ball you used!  Lower or raise the reps as necessary to make it work with what you've got!

RX +: 30 Double Unders

NOTES:

The purpose of this workout is twofold.  To practice our double unders and to deadlift somewhat heavy.  So - pick a number of double unders that you can do in about 30 seconds.  If you even want to lower to 10 - that is fine!

If you are unable to do double unders at all you can switch to double under attempts - to practice for 30 seconds OR you can do dumbbell hop overs or single unders.

For the deadlifts, the bar will start on the ground with the feet under the hips. Heels are down and the bar is close to the body.  Arms are outside of the legs and are straight.  Hinge at the hips and bend the knees but keep the chest lifted!  To lift the bar off of the ground you will dig the heels into ground and lift the chest.  Once you are past the knees you will think of squeezing the butt to stand completely.  To lower the weight back down, keep the bar close and reach the butt back and down.  Pull the bar into the body the entire time.  Keep the heels down and the chest lifted.  No excessive bouncing at the bottom.

If at any point the back begins to round - drop the bar and re-set.  If you are unable to keep a solid back position  - lower the weight!