Got a good one for you today…

If you’re good with Double Under’s and Jumping Rope, you’ll be set up pretty well with this one.

If not, you may have a bit of trouble, but don’t quit 😉

Check it out:

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Overall, this was a GREAT way to finish off a training session right.

My goal heading in was to finish is under 10 mins.  If I hadn’t went and messed with the music, I would of had it.  Next time I’ll get under 9 mins 😉

Here’s how it goes…

1A) 10 Snatches R or L
2A) 30 DU’s
3A) 10 Snatches R or L
4A) 30 DU’s
5A) 10 Front Squats R or L
6A) 30 DU’s
7A) 10 Front Squats R or L
8A) 30 DU’s
9A) 10 Push Press R or L
10A) 30 DU’s
11A) 10 Push Press R or L
12A) 30 DU’s
13A) 10 Squat Clean Press R or L
14A) 30 DU’s
15A) 10 Squat Clean Press R or L
16) 30 DU’s
17A) 10 Swings R or L
18A) 30 DU’s
19A) 10 Swings R or L
20A) Yep…  You guessed it…  30 more DU’s

I used a 60 lbs KB and my good ol’ trust Rogue Fitness Speed Rope.

With this throwdown, the key is to try and be as efficient as possible with your Double Under’s.  That will save you energy and time 😉

If you’re not any good at these, just keep working and stay consistent in your effort to improve.

If you are good, 30 reps may not be a ton in one shot (for some people), but if you lack efficiency in the movement, you’ll tire out quick plus, when you add in the kettlebell work, it’s a mix for Total CHAOS.

Just the way I like it 😉

Either way, as I mentioned in the video, if need be, regress to single jumps and if you don’t have a kettlebell, swap in a dumbbell instead and go H.A.M. with it.

Give this a shot and let me know how it goes!

Live and Train Aggressive!

PS – Get MORE Hardcore Finishers and Throwdowns.

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