Train

1) 30 Minute MVMNT Mobility Video: Coach’s Choice

2) “Tap Dancing”

AMRAP 10:

9 Toes to Bar, 50 Double Unders

9 Deadlifts, 50 Double Unders

15 Toes to Bar, 50 Double Unders

15 Deadlifts, 50 Double Unders

21 Toes to Bar, 50 Double Unders

21 Deadlifts, 50 Double Unders ...

Add 6 Toes to Bar & Deadlifts Each Round

Barbell: 205 / 145 lb

Stimulus

2) In this 10 minute grind, athletes will alternate between their jump rope and either the barbell or the pull-up bar. Grip, shoulder, and lung fatigue will be most notable in this workout.

• Toes To Bar: Athletes should be able to complete sets of 5 or more throughout.

• Double Unders: Athletes should be able to complete all sets with no more than 1 break.

• Deadlifts: Athletes should be able to complete sets of 5 or more throughout. The loading should not exceed 65% of your 1RM deadlift.

• Goal: Complete at least 3 rounds (9-15-21).