Warmup:
500 m row or 400 m run
Mobility:
CS/Dynamic stretch
B warmup:
Coaches choice
Workout Warmup:
10 min alternating EMOM
25 DU’s
2. PU warmup, today we will do:
1st round 5-10 Chin over PU’s. Work on tight kip
2nd round, same as 1st.
3rd round 5-10 TTB. Work on good rhythm, relaxed shoulders
4th round, same as 3rd round
5th round, 5-10 C2B, again keeping the kip tight.
Workout:
With a partner for time:
25 Box Jumps 24"/20"
50 Pull-ups
75 Abmat Sit-ups
100 Double-unders
3000 m row
100 Double-unders
75 Abmat Sit-ups
50 Pull-ups
25 Box Jumps 24"/20"
One partner works at a time. Partition reps as evenly as possible.