WOD #108 "Dirty Double #2"

Warm Up

2:00 Jump Rope (or) 2:00 Jog

Mobility

Dynamic Stretching

Workout

3 Rounds: Dirty Double Part I
+2:00 Jump Rope
20 Park Bench (Box) Jumps
10 Single Jumps (right)
10 Single Jumps (left)
20 Park Bench Dips

+ Jump rope is an optional add in.

Tushy Tricep Triple
20 Straight Arm Bridge Dips
20 Butterfly Sit Ups
20 Glute Bridges
16 Straight Arm Bridge Dips
16 Butterfly Sit Ups
16 Glute Bridges
12 Straight Arm Bridge Dips
12 Butterfly Sit Ups
12 Glute Bridges
8 Straight Arm Bridge Dips
8 Butterfly Sit Ups
8 Glute Bridges
4 Straight Arm Bridge Dips
4 Butterfly Sit Ups
4 Glute Bridges

Trainer Notes

1. Modify Park Bench Jumps with Step Ups. Make sure that for both movements you keep your core engaged so that you are stable when you step or jump up. One jumps, absorb your landing by immediately going into a squat, stand it all the way back up, and then step off the bench.
2. Modify Single Leg Jumps to something as low as you need to, could be just hopping on one leg in place!
   
3. Modify Butterfly Sit Ups if uncomfortable or too difficult with Plank Raises.
4. For the Glute Bridges, make sure you are rolling one vertebrae up at a time, pushing your hips as high to the sky as possible, then roll your vertebrae down one at a time. If you choose the Single Leg option, keep your knees close together! 

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