Upper East Side

Warm up
Jump rope
2 mins Singles
3 mins Practice double Unders
3 sets of
5 burpees
10 Air Squats
15 Single leg Groiners
20 Hollow Rocks
Dynamic Stretches

Strength/Skill
Front Squats
5-3-3-2-2-5

Training (Met con)
Level 1 (Fitness)
3 rounds
10 Burpees
20 alt Weighted Lunges
(KB in the rack position)
40 Double Unders

Level 2 (Performance)
5 rounds
10 Burpees
20 Alt Weighted Lunges
(kB in the rack position)
40 Double Unders

Scale options for double unders
Triple the amount with singles

Scale weight of KB’s