Monday Group Strength and Conditioning

WOD.. for quality

-Single-dumbbell overhead squat 5-5-5-5-5 reps. (do each side)

-Bench press 3-3-3-3-3 reps

-5 attempts at a max set of triple-unders (or highest level “unders”)

Be sure to warm up jump rope before attempting max set. I’d suggest a one minute skip followed by three 30s rounds of warmup. Rest as needed Get as heavy as possible with good form on the weighted movements

Scaling Most athletes can attempt this workout as prescribed. The dumbbell overhead squat will test flexibility and strength. Prioritize solid mechanics over heavy loading.

Beginner Option Single-dumbbell overhead squat 5-5-5-5-5 reps Bench press 3-3-3-3-3 reps 10 minutes of jump rope practice

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