Strength & Mobility
3-4 rounds
dips x 6-8 reps @ 31×1 tempo
straddle pancake progression x 10 reps + :10 hold on last rep
dumbbell row x 8-10/side
Conditioning
25-20-15
pullups
box jump, step down
v-ups
12 minute cap
Notes
Today’s workout is 25-20-15 pullups, box jumps, & v-ups. You will do 25 pull ups, then 25 box jumps, then 25 v-ups, followed by 20 of each movement and then 15 of each movement. Your score is the time to complete all of the reps, or the amount of work completed at the 12 minute time cap.
The pull ups and v-ups should be completed in sets of at least 5 at a time. Pull ups can be scaled to jumping pull ups or ring row. V-ups can be scaled to single leg, tuck ups, or sit-ups.
Pick a safe height on the box jumps that allows you to move smoothly through your reps without hesitation or risk of failure.