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Row or Run 3xs:
:45sec Easy
:15sec Hard
2-3xs:
50 Single Unders
10 Samson Lunge
8/8 Single Arm DB Swing
6/6 Single Arm DB Push Press
Prime 1x:
5 Double DB Ground to OH (light weight)
10 Alt. DB Lunge (light weight)
25 Double Unders
3 Double DB Ground to OH (workout weight)
6 Alt DB Lunge (workout weight)
15 Double Unders
10 Rounds
5 Double DB Ground to Overhead (50’s/35’s)
10 Alternating DB Lunge (50’s/35’s)
50 Double Under
Goal: Sub 15 min
10 Rounds
5 Double DB Ground to Overhead (35’s/25’s)
10 Alternating DB Lunge (35’s/25’s)
50 Double Under OR 100 Singles
Goal: Sub 15 min
Same
10 Rounds
10 Hop Up
10 Alt. Lunges
50 Lateral Hops
Goal: Sub 15 min
3 Rounds
Max Rep Strict Handstand Push Up
1 min Max Bike/Row/Jumprope
1 min Rest
3-4xs:
:20sec Hollow Hold
:30sec Archer Hold
