Strength

Back Squat 8-5-5-3-3-2-2

Work up to a strong effort 2 rep back squat. Start light and increase the weight for each set. The focus here should be keeping your torso upright and tracking your knees over your feet. If your chest is collapsing forward you most likely have a movement issue that needs to be addressed ! Establish good form early and increase only if your mechanics are sound.

WOD

AMRAP in 10 Minutes

15 Kettlebell Swings 24/16kg
30 Double Unders

Workout notes: Focus on the double unders for this workout!  If they are new to you they will be tough but the best way to learn them is by doing them!  You can perform 3:1 single unders  as a scaling option however the workout won’t have quite the same conditioning effect as double unders. A better option would be to cut the number down to 15,10 or even 5 double unders.  You may spend a lot of time on the movement but that is the only way to learn it!