5 Rounds for Time:
40 Double Unders (2:1 Singles)
10 Dumbbell or Kettlebell Thrusters
3 Wall Walks (FB – 25’ HSW)
*DB – 50’s/35’s KB – 53’s/35’s
3 Giant Sets, not for score:
10 Single Legged DB/KB Deadlifts (each side)
10 Reps Bench Press
21 Hip Extensions/Superman’s
Rest 2:00 between rounds.
On the single legged dumbbell deadlifts, we are holding two dumbbells. Allow the free leg to rise behind us as we descend into the negative, and move slowly with precision. Balance is a variable here. The dumbbells do not need to touch the ground, and for most athletes, they shouldn't in order to maintain sound positioning with our back. Complete all 10 repetitions on one side, and then switch.
On the bench press, we are looking for the traditional flat bench press.
Lastly, on the hip extensions, these are intended to be challenging but never close to failure or even loss of form.
On all weighted movements, athletes are free to climb over the course of the three rounds.