Warmup:

1:00 Jump Rope

10 Hollow Rocks

10 Push Up to Down Dog

10 Bow to Bends

10 light Dual DB Bent over row

5 Dual DB Push Press

5 Dual DB Snatch

WOD:

EMOM 30:

Min 1 – 45 Double Unders

Min 2 – 36-sec Hollow Hold

Min 3 – 20 Deficit Push Ups (on top of DBs)

Min 4 – 16 Renegade Rows (50/35)

Min 5 – 8 Dual DB Snatch (50/35)

Videos courtesy of Functional Bodybuilding, Performance Chiro, and Mayhem Athlete, respectively.  Quick demos of Deficit Push ups, Renegade Rows, and Dual DB Snatch.

The goal in each minute is proficiency through the reps.  None of the rep counts are to the point where you need to sprint.  Keep steady pace and focus on proper form

Scaling Options:

Dubs -> 90 Single Unders

Hollow hold -> knee tuck hollow hold

Deficit Push Ups -> Regular Push Ups -> push-ups off box

DB weight -> 35/25 -> as needed (ELITE:70/50)

Cool Down:

30 Calf Pedals in Down Dog

Scorpion Stretch – 1 min per side