Warm Up:

50 Single Unders

25 L-leg SUs

25 R-leg SUs

50 alt SUs

Spiderman lunge 30’

Inchworm 30’

Crab walk 30’

Iron cross x5 per leg

20 over and backs

10 kip swings


Teams of 2

For Time:


-100 Double-Unders, 50 Each

-50 Hand Release Push Ups while the partner holds handstand*

-50 Shoulder to overhead (95/65) while the partner holds (95/65) bar in front rack*

-50 foot lunge in the rack (95/65) -ea athlete covers 25 feet.

-50 Pull Ups while partner hold plank*

-100 Double Unders, 50 Each


For the Hand rel push ups, S2OH, and Pull ups, partners can switch out however they want.

* Anytime the partner doing the hold has to break, the partner doing the movement must stop as well.  The partner doing the movement only starts up once the other partner is in the hold.  If the class is in odd numbers, have the left over individual shadow one person.


DU -> 2X SUs

HR push ups -> regular push ups -> push ups off bench

Bar weight -> as needed

Cool Down:

Tricep mash – 2 min per side


Heel cord mash – 2 min per



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