Warm-Up
A) 3 rounds:
30 Single-Unders
200m Run
10 Ring Rows
B) 2 Rounds:
40 seconds Plank hold
20 seconds rest
40 seconds Kettlebell Swings
20 seconds rest
Strength
Deadlift
Heavy 4
Then 2 sets x 4 reps at 90% of heaviest 4 rep.
Objective: build to a heavy 4 rep deadlift. Then take 10% off that number and perform the designated number of sets for 4 repetitions.
Workout
2 Rounds:
80 Double-Unders
400m Run
20 Chest-to-Bar Pull-Ups
Workout Tip
Double-Unders: you should be able to complete all repetitions in 3 minutes or less, scale as needed.
Chest-to-Bar: if you have trouble with this movement, scale the movement to chin over bar pull-ups.