WARMUP
EVERY 2:00 for 4 SETS
:30 Max Big Jump Single Unders
5/5 Single Arm Banded Dante Row
10 Banded Face Pulls
10 Straight Leg Sit-Up
* Loosen ankles and calves for the remainder of time. (Tib/Fib Raises or Ankle Rollouts)
EXTENDED WARMUP
EVERY 3:00 x 3 SETS
12-15 Slow Banded Lat Push-Downs
5 Scap Pull-Ups + Kip Swing*
:30 Crossover Single Unders Practice
*1 Rep = 1 Scap Pull-Up + 1 Kip Swing.
-Rest w/ Time Remaining-
(No Measure)
WORKOUT
2 SETS*
AMRAP x 8 MINUTES
5 Strict Pull-Ups
7 Toes to Bar
18 Crossover Single Unders
-Rest 2:00 b/t Sets-
*Start at beginning of AMRAP on second set.
(Score is Lowest Rounds + Reps)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
10/10 Wrist Nerve Glides*
5/5 Single Leg Prone Leg Lift Stretch**
10 SLOW Alt. Bird Dogs
-Rest as Needed b/t Sets-