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Equipment needed:
–Jump Rope.
–Pull Up bar space.
Jump Rope 4xs:
–:20sec ON
–:10sec OFF
//Any jump rope variation.//
1 Round:
–5 Inchworm + Push Up
–10 Straight Leg Sit Up
–10 Scap Pull Up
–5 No Push Up Burpee
Jump Rope 4xs:
–:20sec ON
–:10sec OFF
//Any jump rope variation.//
1 Round:
–10ea Straight Leg Bear Crawl (forwards & backwards)
–10 V-Up or Hollow To Tuck
–5 Jumping Pull Ups or Ring Row/Inverted Row
–5 Burpees
SPECIFIC WARM UP 15-25minutes
Burpee Pull Up Specific Warm Up 1x:
–3 Burpee Kipping or Jumping Pull Up
Single Leg Crossbody Toes to Bar Warm Up 1x:
–8 Kip Swing
–6 Single Leg Crossbody Hanging Knee Raise
–4 Single Leg Crossbody Toes to Bar
Burpee + Air Squat Warm Up 1x:
–2 Reps Burpee + 3 Air Squat
AMRAP 15 min:
10 Burpee Pull Up
20 Single Leg Crossbody Toe to Bar
10 Reps of 1 Burpee + 3 Squat
40 Double Under
Goal: 3+ Rounds
AMRAP 15 min Scaled Version:
8 Burpee Jumping Pull Up
24 Single Leg Crossbody Hanging Leg Raise
8 Burpee + 3 Squat
60 Single Under
Goal: 3+ Rounds
AMRAP 15min Minimal Gear Version:
10 Burpee Pull Up or 10 Dumbbell Burpee + Bent Over Row
20 Single Leg Crossbody Toe to Bar or 20 Alternating V-Up
10 Burpee + 3 Squat
40 Double Under
Goal: 3+ Rounds
AMRAP 15min Bodyweight Version:
10 Burpee
20 Alternating V-Up
10 Burpee + 3 Air Squat
40 Jumping Jacks
2 Rounds for Quality:
50′ Lateral Banded Walk (right)
8ea Single Leg Glute Bridge
50′ Lateral Banded Walk (left)
:30sec ea. Bird Dog Hold
