Warm-Up
4 Rounds:
3 Burpees
3 Hand Release Push-Ups
30 Singles
30 Double Unders
3 Burpees
3 Strict Pull-Ups
Strength
Superset A and B, then rest 3 minutes.
A.
Ring or Bar Dips
10 Reps @ RPE 5
10 Reps @ RPE 6 x 2
B.
Strict or Chest-ToBar Pull-Ups
10 Reps @ RPE 5
10 Reps @ RPE 6 x 2
Strength Tip
After both movements are complete, rest 3 minutes.Build to 2 sets of 10 in an RPE 6 for both movements A total of 3 working sets completed.
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
30-20-10
Kettlebell Swings, 53#/35#
Wall Balls, 20#/14#
150-100-50
Double Unders
Variation B:
30-20-10
Down Ups
30-30-30
Jumping Squats
150-100-50
Double Unders
Workout Tip
For Variation B, if no jump rope is available, scale to 200-150-100 High knees each round.