4
Dec
Group Class – Mon, Dec 5
BIO Community Fitness- King George – Group Class
Sagers Wager (Time)
5 Rounds For Time:
60 Double Unders
15 Overhead Squats (115/85)
3 Rope Climbs
[Kilos = 52/38]
*Score = Time it takes to complete the workout
Double Under Challenge Day 3 (Checkmark)
1. Rope Control
3 rounds for quality:
Round 1: MEDIUM rope
Round 2: HEAVY rope
Round 3: MEDIUM rope
30 seconds “Speed Singles” ▶️ (as fast as possible)
30 seconds rest
30 seconds “Penguin Clap” ▶️
30 seconds rest
2. Jump Control
Every 2 minutes for 10 minutes (5 sets) perform 1x or 2x ” Jump Confusion Complex ” with MEDIUM rope .
Each complex includes:
5x “Pogo Stick” Jumps
5x “Piking” Jumps
5x “Donkey Kicking” Jumps
5x “Pogo Stick” Jumps