1. 3×5 Front Squat @ 60%, rest :60
2. 4mins: Max Unbroken sets of 15 Double Unders
Notes: This should be a number that you can do in your sleep..scale as needed!
3. AMRAP 6mins:
50 KB Swings
Notes: If you know for a fact your 500m row is greater than 2:30, take it down to 400m. Swings should be at a weight that can be done in 2 sets.
1. :45on / 4.5mins off x6 @ 85%
8 DB Lunges
8 DB Push Press
ME DB Deadlifts
Notes: One set of DB’s, should be moving quickly throughout each set.
2a. 3×5-7 Ring Dips @ 2011, rest :30
2b. 3x :60 Sorenson Hold, rest :30
2c. 3x 75 Double Unders, rest :60
Notes: Rings Dips need to be perfect, use bands if necessary. Focus on squeezing your ass and keeping your head neutral on the Sorenson. There is a 15 Burpee penalty for every time you break on the Double Unders…This will be paid after all work is completed.
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“The will to win, the desire to succeed, the urge to reach your full potential…these are the keys that will unlock the door to personal success.” – Confucius