Joe B. is King of the Double unders. Better believe it!

Three rounds:

3 wall climbs

10 squats

20 double unders (if you can’t do double unders, now is the time to practice)


Front squat 1-1-1-1-1 reps

[youtube UCF0T6t_1AU400 300]

The Spealler Warm Up

Starting with the arms, Spealler has the group perform circles, swings and twists with their bodies as dynamic stretching. He warms up the athletes’ hips and includes “boot strappers” to work squatting flexibility. Read more