Warm-up
Unbroken:
• 50 Double Unders
• 100 Single Unders
• 50 Double Unders
4 rounds:
• 5 Push-ups
• 5 Ring Rows
3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
Strength
10-8-6-4-2 reps:
• Strict Pull-up
• Bench Press
Increase weight to finish heavy.
Core
2 rounds:
• 25 Knees to Elbows
• 25 GHD Sit-ups
Conditioning
For time:
• 500 m Row
5-10-15-10-5 reps:
• Overhead Squat 115/75#
• Lateral Burpees over Bar
Then:
• 500 m Row