Single-dumbbell overhead squat 5-5-5-5-5 reps
Bench press 3-3-3-3-3 reps
5 attempts at a max set of triple-unders

Scroll for scaling options.
Post loads and jump rope reps to comments.

Compare to 161224.


Related:
The Single-Dumbbell Overhead Squat
• Read: The Role of Bench Press in Strength Training


Scaling
Most athletes can attempt this workout as prescribed. The dumbbell overhead squat will test flexibility and strength. Prioritize solid mechanics over heavy loading.

Beginner Option
Single-dumbbell overhead squat 5-5-5-5-5 reps
Bench press 3-3-3-3-3 reps
10 minutes of jump rope practice

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