1.16.23

TEST DAY - FLIGHT SIMULATOR

For time:

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 reps of:

Unbroken Double Unders 

(cap 20:00) 

Coaches Notes: 

The Flight Simulator is a workout that challenges you in many ways. To complete this workout as prescribed, each set of double unders must be strung. This means you must complete that many in a row without stopping. After each set, you MUST break. For example, you cannot do 30 straight and then perform 20 as your next set. You must do 5, stop, 10 stop, etc...however, you control how long you stop. If you fail any set, you must start that set over. For example, if you trip on 49 of 50, you must redo the set of 50. 

Cash out: 

AMRAP in 7 Minutes:

6 Dumbbell Front Rack Lunge (35/50#) 

12 Alternating Single Arm Dumbbell Clean and Jerks (35/50#) 

(All corners of the Dumbbell much touch the ground in the C&J)

Quote: 

“I really think a champion is defined not by their wins, but how they can recover when they fall.” - Serena Williams