Warm Up
Jumprope 3 minutes
Dynamic Drills
Then 2 Rounds of:
- TGU x 1 per side. Each rep should take at least 20 seconds. Go slow and focus on stability in each position.
- Wall Walk x 2
- Alt. Hanging Hip Touch x 8 or Deadhang 30 seconds
Workout of the Day
A. 3 Sets for Quality
- HS Walk/Hold x max distance OR N2W Shoulder Taps/Hold x 30-45 seconds
- Rope Climb x 2 (legless if possible)
- L Sit x as many seconds as possible
- TTB x 6-8 (strict if possible)
B. Complete as many Double Unders as possible in 2 minutes.
C. 3 Sets
- Row 500m
1st @ 85%, 2nd @ 90%, 3rd @ max effort.
