Group Class – Mon, Dec 12

BIO Community Fitness- King George – Group Class

Double Under Challenge Day 8 (Checkmark)

Skill Development

EMOM for 12 minutes (4 rounds*):

Round 1 w/  HEAVY  rope

Round 2 w/  HEAVY  rope

Round 3 w/  MEDIUM  rope

Round 4 w/  MEDIUM  rope

Minute 1: 5 to 10 “Big Singles”  ▶️  + 5 “Piking” Double Unders

Minute 2: 5 to 10 “Big Singles”  ▶️  + 5 “Donkey Kick” Double Unders

Minute 3: 5 to 10 “Big Singles”  ▶️  + 5 “Pogo Stick” Double Unders

2 Push Press + 1 OVHS (Weight)

Build to Heavy behind the neck – 2 push presses, and then 1 overhead squat

Freedom (Time)

From 00:00-7:00

3 rounds:

10 front squats (95/65)

10 TTB

10 Burpees over Bar

At 7:00

30 Burpee over Bar

30 TTB

30 Front Squats (95/65)

For Time