Warm-up:
3:00 Machine
-into-
10 Minutes
30 seconds Jump Rope
5 Up Downs
5 Suitcase Dumbbell Deadlifts (each)
10 Birddogs
+
Freedom (RX'd)
Teams of 2
4 sets (each/1:1)
50 Double Unders
9 Burpee Dumbbell Deadlift @ 50s/35s
35 Double Unders
7 Burpee Dumbbell Deadlift @ 50s/35s
20 Double Unders
5 Burpee Dumbbell Deadlift @ 50s/35s
—
Independence (Scaled/Masters)
Teams of 2
4 sets (each/1:1)
100 Single Unders
9 Burpee Dumbbell Deadlift @ 35s/25s
70 Single Unders
7 Burpee Dumbbell Deadlift @ 35s/25s
40 Single Unders
5 Burpee Dumbbell Deadlift @ 35s/25s
+
Accessory - 4 rounds:
10 Standing Banded Pallof Press (each side)
30 yd KB Front Racked/ Overhead Carry (left)
30 yd KB Front Racked/ Overhead Carry (right)