- 50 Single Unders, 25 single leg jumps each side with jumprope
- 10 Lunging Dislocates
- 10 Pushups
- 10 Chin-ups
- Bench Press and Pendlay Row. Warm Up to your working weight (start at about 70% 1RM). We recommend super setting bench and row if you can. If not, doing them separately is fine.
- 1 all out set of each. No cheating, no bouncing, full range of motion.
- Take your all out sets- cut them in half and do a reverse ladder down to one rep each.
A. 4 Rounds for time:
12 Pullups- any grip, but no kipping
12 Clean and Press with 2 DB's or 2 KB's
12 Weighted Situps
-5 MINUTES REST-
10 Suicide Sprint 50ft*
*Suicide Sprint: 10 lengths