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
- RX -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 -For time:80 double-unders15 toes-to-bars60 double-unders15 toes-to-bars40 double-unders15 toes-to-bars20 double-unders15 toes-to-bars10 double-unders15 toes-to-bars
- BEGINNER -For time:80 single-unders10 sit-ups60 single-unders10 sit-ups40 single-unders10 sit-ups20 single-unders10 sit-ups10 single-unders10 sit-ups
- MASTERS 55+ - For time:75 double-unders20 toes-to-bars60 double-unders20 toes-to-bars45 double-unders20 toes-to-bars30 double-unders20 toes-to-bars15 double-unders20 toes-to-bars
Post-workoutAccumulate:2:00 double-KB front rack hold1:00 hollow hold1:00 plank hold
Accumulate:1:00 couch stretch/leg1:00 banded shoulder stretch/arm
For time:100 double-unders25 V-ups80 double-unders25 V-ups60 double-unders25 V-ups40 double-unders25 V-ups20 double-unders25 V-ups