Warm-up
High Kicks
Butt Kickers
High Knees
High Skips
Backward Skips
Broad Jumps
Hollow/Arch
Hollow/Arch Dynamic
Beat Swing (Formerly Half Pull-up)
Pull-up
Chest -to-Bar
Metcon Prep
50ft Sprint x2
5 Burpee Box Jumps
3 Pull-ups
50ft Sprint x2
5 Burpee Box Jumpovers
3 Chest to Bars
50 ft sprint x4
x15 Burpee Box Jumpovers
x10 Chest to Bar Pull-ups
Rest 2 min
4 rounds
Warm-up
Plyo ladder
Windmill
3×3
t-get up prep:
10 steps
Metcon (Weight)
50ft plate push
75 double unders
X2 Turkish get ups
Rest 1m
5 rounds
*Be patient with the plate push. If it isn’t working, try a different approach. Problem solve to find efficiency.
**Substitute a 45s sprint on the bike in lue of ability to do double unders.
***Turkish get up should be a challenge on its own and require a ton of focus under fatigue. If a rep is failed, it means rest longer.
Metcon (No Measure)
Tabata Battle Ropes
Bench Press (20-20-20)
