WARM UP – MOBILITY
3 rounds: alternating skipping drills and red band shoulder warm-ups + upper body stretches
Every 2 min x 6 sets: 3 sets of each alternating:
5 weighted strict pull-ups + 10-20 kipping pull-ups (scale to jumping pull-ups or ring rows)
5 weighted strict bar dips + 10-20 push-ups (scale so that at least 4 sets of 10 are attainable)
Strict sets of 5 should be challenging but smooth, not a 5RM.
Rest only ~5-7s between 2 movements each set.
On the kipping pull-ups and push-ups sets, aim for a fast unbroken set and pick a rep scheme that you can maintain over the 3 sets
ROWS AND ROPES
Complete 5 rounds for total doubleunder reps completed
Against a 2 min clock:
Sprint Row 300/250m
In remaining time, complete as many doubleunders as possible.
– Rest 2 min between rounds –
1) EMOM x 8: 8 dumbbell bench w/ 3s negative
– rest 2-3 mins
2) EMOM x 8: 8 DB or KB bent over rows w/ 3s negative
(start both of these EMOM’s with a relatively light weight, sets are going to get tough after a few rounds with the short rest.)