25 Woman-Makers (40/25 lb.)
50 KB Swings (24/16 kg)
We’re starting out the week with a workout that incorporates a bit of monostructural movement with some light free-weight movement. The overall vibe is to keep moving and chip away at a longer effort—nothing should really bottleneck progress other than heart rate. The twist on this workout is that we are performing Single-unders instead of Double-unders, which oftentimes messes people up because they are used to the timing of Double-unders!
The bulk of the workout will be performing the 25 Woman-Makers. This movement, although only 25 reps, has a long cycle time. Choose loading with which you can perform at least 7-8 before resting. The KB Swings should be relatively light and a load with which you could do sets of 15-25 at a time. Both of these movements will tax the posterior, shoulders, and upper back with the pulling motion.
Treat the Single-unders as the station to catch your breath and recover from the loaded movements. Keep the shoulders relaxed and use the wrists on the rope! The goal is unbroken!
Shoot to finish in around 15 minutes.