SWOD 12 Week Roadmap:
Phase 1 (Tempo and Connective Tissue Strengthening) Week 3/4
Phase 2 (Linear Progression) Week 0/4
Phase 3 (Clusters) Week 0/4
Phase 4 (Testing)
SWOD:
Every 3 Minutes x 5 Sets:
Back Squat x 4 @ 33X1
WOD:
Buy in: 100 Double Unders, Then:
24-16-8
KB Goblet Box Step-Ups (53/35)
American Kettlebell Swings (53/35)
Cash Out: 100 Double Unders