50 Single Unders

25 L-Leg SUs

25 R-Leg SUs

25 Double Unders or 5 attempts

10 Knee hug to Hip Opener

Alt calf stretch in Downward Dog – 1 Min

Pull Up warm up: On rig, perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull Ups, Kipping Pull Ups.  If doing ring rows, perform 3X5 Ring Rows.  If doing table rows, practice table rows


Every 4 Min for 24 Min (6 Rounds), complete:

200M Run

25 Pull Ups

50 Double Unders

The goal for each round should be to get through as fast as possible so the remaining time per round can be used for rest.  That said, know when to break on the pull ups if you aren’t able to go unbroken.  Try to drop off the bar about 2-3 reps prior to your grip giving out.  Sure, this is a hard number to predict, but once you start feeling the fatigue kick in, drop off and shake out the arms.


Scaling Options:

Run -> 250M Row or 1 Min of cardio

Pull Ups –> Buddha Pull Ups -> Table Rows

DUs -> 100 Single Unders


Cool Down:

Calf Stretch – 1 Min per side


Lat Roll out – 1 Min per side

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