Warmup:

50 Single Unders

10 Pushup2Downward Dog

25 L-Leg SUs

25 R-Leg SUs

10 Thread the needle

30 Dubs or 5 attempts

5 Cobra to Hip Snap

3 Burpees

Barbell Warmup: With an empty barbell perform 5 reps of: Good mornings, Back Squat, Elbow Rotations, Press, Push Press.  Then, set bar on rack set up bench and 2×10 empty bar bench close grip bench press

S/S/S:

Close Grip Bench Press

5X5

Increase weight ea set

Video courtesy of Juggernaut Training Systems. Our Pressing movement this cycle will be the Close-Grip Bench Press.  This movement not only helps make the chest stronger, but the shoulder and triceps become even more involved, getting them stronger as well.  Just like with normal bench press, keep your shoulder blades locked to the bench, feet glued to the ground, and allow the elbows to drop straight down.  With the change in grip, try to keep the elbows close to the body and aim to touch the bar on the chest just slightly lower than where it hits on a regular bench press.

WOD:

In 3 Min, complete:

10 Burpee Over Bar

10 Push Press (95/65)

In remaining time, Max Reps – Double Unders

Rest 1 Min, repeat for a total of 4 Rounds

Score = Total Double Unders

Some good Double Under efficiency tips. So, every round, the burpee over bar and push press are your buy-in to get to the dubs.

Scaling Options:

Bar weight -> 75/55 -> as needed

DUs -> SUs (would prefer you attempts DUs, but if you need to sweat, go to SUs)

Cool Down:

30 Calf stretch per side in Downward Dog

Scorpion Pose hold – 1 Min per side