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Jump Rope 8xs:
:20sec ON
:10sec OFF
Notes: Use any variation of jump rope you would like and use this time to practice efficiency with the jump rope.
2xs:
10ea Sky Reach
3 Kip Swing + 1-2 Pull Ups
10 PVC OHS
10 PVC Sotts Press
OHS Bar Warm Up 5ea:
Muscle Snatch
Push Press
OHS
Squat Snatch
Prime 1x:
3-5 CTB
5-8 OHS (workout weight)
20 Double Unders
For Time:
50 CTB Pull Up
100 OHS (75/55)
200 Double Under
Goal: Compare to 2/12
For Time:
35 Jumping CTB Pull Up
60 OHS (55/35)
200 Single Unders
Goal: Sub 12
For Time:
50 CTB Pull Up
100 Single Arm DB OHS (50/35)
200 Double Under
Goal: Sub 12
Notes: Switch arms as needed for the OHS.
For Time
50 Plank Ups
100 Air Squats
200 Jumping Jacks
Zercher Carry
5 x 50′
2xs:
50 Banded Tricep Extension
30 Banded Bicep Curl
15 Banded Sit-Ups
