“TIGGER” Workout
On the 4:00 x 5 Rounds:
15-12-9
Alternating Single Dumbbell Snatches 22,5/15kg
Lateral Burpees Over Dumbbell
In Remaining Time Max Double Unders / Single Unders
score will be their Lowest (minimum) round of Double Under Reps. This will encourage athletes to be consistent across all 5 rounds.
WARM UP
0:30 Jumping Jacks
0:30 Knuckle Drags
0:30 Alternating Quad Stretch
0:30 Single Unders
0:30 Active Samson
0:30 Inchworm
0:30 High Single Unders
0:30 Active Spiderman
0:30 Downdog
0:30 Low and Fast Single Unders
0:30 Jumping Double Taps (no rope)
0:30 Double Unders
[Coach: hands by pockets and push the ground away when you jump]
TECHNIQUE & BUILD [12:00 - 22:00]
10 Alternating Single Dumbbell Deadlifts
10 Single Dumbbell Strict Press (hold dumbbell horizontally in both hands)
5 Single Dumbbell Push Press (each side)
5 Dumbbell Swings (each side)
6 Alternating Single Dumbbell Snatches (3 each side)
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