1 set:
:30 single-unders
3 inchworms
10 seated leg raises (easy)
10 strict hanging knee raises

1 set:
:30 speed singles
3 inchworms
10 seated leg raises (moderate)
5 strict hanging tuck-ups

1 set:
:30 power singles
3 inchworms
10 seated leg raises (hard)
3-5 strict toes-to-bars

Pre-workout:
3 sets for completion:
5-10 strict toes-to-bars

- RX -
10 rounds for time:
12 KB swings (35/53 lb)
30 double-unders
- 15:00 time cap.

- INTERMEDIATE -
10 rounds for time:
12 KB swings (26/35 lb)
15 double-unders
- 15:00 time cap.

- BEGINNER -
7 rounds for time:
8 KB swings (18/26 lb)
15 single-unders
– 15:00 time cap.

1 set:
1:00 lacrosse ball foot/side
1:00 standing pike stretch

10 rounds for time:
12 DB swings (35/50 lb)
30 double-unders
- 15:00 time cap.
- Use one DB.

10 rounds for time:
12 KB swings (26/35 lb)
30 double-unders
- 15:00 time cap.