Old Bird Dog, New Rope Tricks

JT Scott | 05/22/2024 |

They say you can’t teach an old dog new tricks, but today we’ll get to do some classic Bird Dog Rows followed by what is probably a new skill for most of us: Single Cross-over Jump Ropes. Sounds like fun to me, even though I’m getting up there in dog years!

3 sets
10 Bird Dog Rows
10 Hollow Kip Box Drill

10 Toes to Bar
20 Burpees
30 Russian KB Swings (53/35)
40 Single Cross-overs (jump rope)