6 Rounds

30 Seconds Single Unders / Taps
30 Seconds Alternating Hang Dumbbell Snatch
30 Seconds Single Unders / Taps
30 Seconds Air Squats

Idea weight for Men: 30-40# Single KB/DB
Idea weight for Women: 12-25# Single KB/DB

Score: Total Reps of Dumbbell Snatch + Air Squats ONLY
Goal: 120+ (roughly per movement per round)

For this workout you will choose between single unders with your jump rope, taps, or you can even do like chalk line lateral hops!

If you are unable to jump you will choose a low step up!

For the hang dumbbell/kb snatches you switch hands between each rep. These don't have to come from the ground each time, just from the "hang" or the waist.

You will hold the weight in one hand and stand fully. Feet should be about shoulder width apart with the heels down.

You will reach your butt back and allow a slight bend in your knees as you bring the weight back between your legs with a straight arm. Make sure the chest is up and belly tight.

Stand up hard and fast to help you move the weight! Shrug and then PUNCH the weight up overhead to a locked out position with the bicep by the ear! Lower under control into the next rep!

Always heels down and chest up!

For the air squats the feet are under the shoulders with the heels down. Lift the chest and tighten the belly. Reach the butt back and down with the heels down and drive the knees out. Keep the chest lifted and the belly tight. Get the butt lower than the knees at the bottom with the heels down and knees out. Don't allow yourself to plop or collapse at the bottom. Keep fighting to keep the chest up!

If you are unable to keep a good position - or experience pain going that low - you may choose to squat to a target that is a bit higher. You may also try using a counter balance like the back of a chair or a squat rack.


Double/Single Unders - To avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, Calf Raises. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the number of DUs/SUs down to a number that is realistic for you to practice proper positioning and pressure before experiencing any symptoms of dysfunction. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.

DB SNATCH/HANGING DB SNATCH - You can always choose a lighter weight or go from the hang position. If you're not comfortable going over head right now or find that you are coning during the movement you might want to try subbing shoulder height KB Swings or Bent Over Rows.