1 round:200-meter jog, slow10 alternating Spiderman stretch + reaches:30 single-unders10 plank hold to downward dog:30 static pull-up bar hang200-meter jog, moderate10 alternating Samson lunges:30 high jump single-unders10 dead bugs10 scap pull-ups200-meter run, faster10 alternating scorpion stretches:30 jump rope (workout variation)10 steps bear crawl10 kip swings
Toes to bar and dub prep
For time:100 double-unders20 toes-to-bars80 double-unders20 toes-to-bars60 double-unders20 toes-to-bars40 double-unders20 toes-to-bars20 double-unders20 toes-to-bars
Intermediate: 80/60/40/20/10 & 15 T2B
Beginner: Singles under and situps
Accumulate:2:00 double-KB front rack hold1:00 hollow hold1:00 plank hold
10 sets for time:500/600-meter C2 bike:30 rest
– All sets under 1:30.
– Start at a conservative pace and increase your pacing after the first couple of sets.– Find a pace that you can maintain, challenging yourself to not deviate from that pace by more than 5 seconds in either direction.– C2 bike modifications: 700/1,000-m Assault bike, 700/1,000-m Echo Bike, 250/300-m row, 250/300-m ski