SATURDAY 7.21.18

PROGRAM A

4 Rounds for Time

60 Double Unders
30 Dumbbell Step Ups
15 Deficit Push Ups

RX Men: 40# DBs
RX Women: 25# DBs

RX + Men: 50# DBs
RX + Women: 35# DBs

See below for deficit depth and jump rope scales

Score: Total Time

Goal: 20 Min or Less

PROGRAM B

4 Rounds for Time

60 Double Unders
30 Back RackStep Ups
15 Deficit Push Ups

RX Men: 75#
RX Women: 55#

RX + Men: 95#
RX + Women: 65#

See below for deficit depth and jump rope scales

Score: Total Time

Goal: 20 Min or Less

PROGRAM C

In Teams of 2

2 Rounds for Time

200 Double Unders
100 Dumbbell Step Ups
50 Deficit Push Ups

One person works at a time

Break however you want.

RX Men: 40# DBs
RX Women: 25# DBs

RX + Men: 50# DBs
RX + Women: 35# DBs

See below for deficit depth and jump rope scales

Score: Total Time

Many of you will be able to go much faster - it will all depend on your dubs and those push ups!

For this workout if 60 double unders will take you longer than about 2 min - you may lower the number to 40 or even 30.  If 30 will still take you longer because you are just missing a bunch we recommend that you sub them for the workout and practice them before or after.  Sub options can be hop overs or double rep single unders!

For the step ups you will hold a dumbbell in each hand.  Place your whole foot on the box.  Box (or whatever you are stepping on) height should be about 18-20" for the girls and 22-24" for the guys.  Of course, if that is too high for you - find something lower!!  Stand all of the way up on the box at the top of each rep.  Alternate feet with each step up.  So 30 total will equal 15 per leg.

For the deficit push ups you will create a 3-4" deficit. You can do this with some 45# plates or 2 phonebooks (are those a thing) or whatever you need to make it happen!  Even if you have to do your push ups from your knees we want to see you with a deficit today!

Touch your chest and thighs at the bottom.  Lock the elbows completely at the top.  Keep the body tight.  No snaking or sagging hips!