Workout of the Day — Oct 3

1. Push press›

   5 sets · 3 repsBarbell. Use a conservative load and keep each rep crisp; drive through the legs.
2. Double-unders›

   1 set · 100 repsBreak into manageable chunks; substitute the same number of single-unders if needed.
3. Reverse lunges›

   1 set · 50 repsBodyweight (no wall ball needed). Reps are total, alternating legs; keep the torso tall.
4. Double-unders›

   1 set · 80 repsBreak into manageable chunks; substitute the same number of single-unders if needed.
5. Reverse lunges›

   1 set · 40 repsBodyweight. Reps are total, alternating legs.
6. Double-unders›

   1 set · 60 repsBreak into manageable chunks; substitute the same number of single-unders if needed.
7. Reverse lunges›

   1 set · 30 repsBodyweight. Reps are total, alternating legs.
8. Double-unders›

   1 set · 40 repsBreak into manageable chunks; substitute the same number of single-unders if needed.
9. Reverse lunges›

   1 set · 20 repsBodyweight. Reps are total, alternating legs; finish strong.

A CrossFit-style session: strength opener plus a descending conditioning ladder. Allow roughly 40–50 minutes. Warm up with 3–5 minutes of easy jump rope and dynamic leg swings, then 2 light push-press rehearsal sets. Scale double-unders to single-unders and reduce ladder reps as needed.