Workout of the day

10 rounds of 30 seconds at each station
double unders
rest
front squats
rest

Workout notes

You’ll have ten opportunites to rack up points for today’s workout. On a thirty second interval clock alternate between double unders and front squats with rest between each. Do your best to work for as much of each interval as possible. If you are feeling ready you can bump up the difficulty of the double under by grabbing one of our drag ropes. They are always sure to add some spice to the expected shoulder burn in this workout. Choose a weight for the squats that allow you to work for the majority of the interval while maintaining soild form. Knees should be tracking over your toes with elbows and chest up throughout each rep. Your score for this workout will be your total completed reps after all ten rounds.

Scaling

standard: 95/65 lb, single or double unders
rx: 135/95 lb, double unders
sport: 155/105 lb, drag rope
overachiever: 185/135 lb, drag rope