Warm Up

Jumprope 3 minutes

Ankle and Hip Mobility

Dynamic Drills

Workout of the Day


10 minutes of:

  • A1: Muscle Up Transition Work
  • A2: Double Under Practice

-Your coach will determine what is best for you.


Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders

Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet


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