50 Single unders

25 L-Leg SUs

25 R-Leg SUs

25 Double Unders or 4

10 Kickers per leg

10 Bow2Bends

10 Cherry Pickers

10 Alt Toe Touch

10 Cobra2Downward Dog

Toe-2-bar w/u: If doing Toe2Bar, perform 5 reps of each movement on a pull up bar: Scap Pull Ups, Kip Swing, Kipping Knee Raise, Strict Toe2Bar, Kipping Toe2Bar.  If doing laying Toe2Bar or V-Ups, practice the move


Sumo Deadlift


Increase weight ea set

Video courtesy of Rogue Fitness.  Our third time hitting our Pulling movement for this cycle will be the Sumo Deadlift.  The reps per set go down compared to the last two times, so aim to go even heavier each set.  As you see in this video, wind up the hips in set up, then the second the back is flat and then shins touch the bar, lift!


For Time:



Box Jumps (24”/20”)


* 50 Double Unders after every set of Box Jumps

Video courtesy of Invictus Fitness.  Some good tips on stringing Toes2Bar reps together.  Give it a shot today!!!


Scaling Options:

T2B -> Hanging Knee Raise -> Laying Toe2Bar -> V-Ups

Box height -> 20/16 -> as needed

DUs -> 50 Penguin Hops -> 100 Single Unders -> 100 Bunny Hops


Cool Down:

Pigeon Pose on box – 1 Min per side


Cobra Pose – 2X1 Min (take a 20 sec break between minutes)

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