Skill
8 minute double under ladder
5-10-15-20-25… etc double unders
Rest as needed between unbroken sets.

It’s time to re-test the double unders with the same ladder progression that we did at the start of the jump rope work (Wednesday, June 19th). Pick a skill difficulty below and work your way up in set sizes; if you completed the ladder last month on the 19th, try to push for a harder jump rope skill or a higher final number than you did last time.

Single unders: 10-20-30-40-50-60…
Fast single unders: 10-20-30-40-50-60…
Alternating fast and slow single unders every 5 reps: 10-20-30-40-50-60
Single unders with a double every fifth jump: 5-10-15-20-25-30…
5 single unders, 5 double unders: 10-20-30-40-50-60…
Double unders: 5-10-15-20-25-30
Double unders (large sets): 20-40-60-80-100-120…

Workout of the Day
AMRAP in 12 minutes:
10 deadlifts
20 sit ups
At the start of each minute, complete 10 air squats

Focus on range of motion and good technique today; all three movements are ones that are easy to accidentally shorten the range of motion on, so stay dilligent and consistent with completing each rep. Sit tall on your sit ups, and hit a fully upright and extended position on the deadlifts and squats. Pick up where you left off on the AMRAP after you finish the air squats each minute.

standard: 115/85
rx: 155/105
sport: 185/135
metcon: 4×2:30 on, 0:30 off