Strength
EMOM for 12 minutes: 3 Speed Deadlifts at 70%
Focus on moving the bar fast. Reset after each lift. You want to have a good set up each time.
Conditioning
100 Double Unders
20 Toes to Bar
30 Burpees
40 Box Jump Overs
30 Burpees
20 Toes to Bar
100 Double Unders
If a class is crowded, box jump overs may be changed to box jumps to save room/share boxes.
Scaling: 100 double unders= 250 singles, or you can scale to 50 dubs
Please remember to meet movement standards if you are writing RX on the white board. (ex: TTB= toes physically touching the bar on every rep).