Complete in Order
Prep:
A) 10-minute easy row or bike
B) skill work — choose a weakness and spend 10-15 minutes working on it
C) 10-15 minutes of mobility of your choice
Conditioning:
A) For time:
- 50/35 calorie row, 30 burpees over the rower, 10 bar muscle ups
- if you cannot perform bar muscle ups, sub 20 chest to bar pull ups
(rest 5 minutes)
B) For time:
- 50/35c assault bike, 150 double unders, 10 ring muscle ups
- if you cannot perform ring muscle ups, sub 20 chest to ring pull ups
(rest 5 minutes)
C) For time:
- 400m run, 25 box jumps (24,20), 10 rope climbs
- if your rope climb game is a little bit of a weakness, drop the number to 5-7 climbs