Strength
1A) 5 x 2-3 Weighted Pull-Ups @ 21X0
– Rest 60 seconds –
1B) 5 x 60-90 seconds Front-Leaning Rest on Rings
– Rest 60 seconds –
Conditioning
In teams of 2, alternate rounds to complete 5 rounds each for time of:
- 10 Pull Ups
- 15 Wall Ball (20/14)
- 30 Double Unders
Mobility
2-3 x 5 Jefferson Curl with 0:30 hold at bottom of last rep of each set. Go very light!