Open 15.3
The Open
Workout description
14 Minute Circuit: - 7 Muscle-Ups - 50 Wall Ball Shots (20/14 lbs) - 100 Double-Unders
Warmup:
10
min
Equipment:
High Rings, Jump Rope, Medicine Ball
Cooldown:
5
min
Modality:
Gymnastics, Weightlifting
Coaching notes
Start with 7 Muscle-Ups, focusing on smooth transitions and control for each rep. Move on to 50 Wall Ball Shots, ensuring a deep squat and an explosive throw to maintain your rhythm. Finish with 100 Double-Unders, aiming for quick, consistent jumps to maximize efficiency.