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Friday, May 15th

21-15-9: Dumbbell Power Cleans 50 Double Unders After Each Round


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21-15-9: Dumbbell Front Squats 50 Double Unders After Each Round

NOTES:

  • There are 2 parts to this workout, each consisting of a double dumbbell movement and jump rope movement

  • After each round on the dumbbell, you'll complete 50 double unders

  • There is no rest between the first 21-15-9 and the second 21-15-9




MODIFICATIONS

DOUBLE UNDERS

  • Reduce Reps

  • 75 Single Unders (1.5x)

  • 60 Seconds of Double Under Practice

  • 25 Over-and-Back Dumbbell Hops

  • 50 Line Hops

  • 50 Double Taps


DUMBBELL FRONT SQUATS

  • Single Arm Dumbbell Front Squats

  • Goblet Squats (Kettlebell or Dumbbell)

  • Odd Object Goblet Squats

  • 2x Jumping Squats (42-30-18)


DUMBBELL POWER CLEANS

  • Single Arm Dumbbell Power Cleans

  • Odd Object Ground to Shoulder

ID for Zoom Classes at 9am and 5:00pm:

9:00am: 492-798-584

5:00pm: 166-600-560

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