EVERY 2:00 for 4 SETS
:30 Max Big Jump Single Unders
5/5 Single Arm Banded Dante Row
10 Banded Face Pulls
10 Straight Leg Sit-Up
* Loosen ankles and calves for the remainder of time. (Tib/Fib Raises or Ankle Rollouts)
12-15 Slow Banded Lat Push-Downs
5 Scap Pull-Ups + Kip Swing*
:30 Crossover Single Unders Practice
*1 Rep = 1 Scap Pull-Up + 1 Kip Swing.
-Rest w/ Time Remaining-
(No Measure)
AMRAP x 8 MINUTES
5 Strict Pull-Ups
7 Toes to Bar
18 Crossover Single Unders
-Rest 2:00 b/t Sets-
*Start at beginning of AMRAP on second set.
(Score is Lowest Rounds + Reps)
AMRAP x 8 MINUTES
10 Ring Rows**
7 Toes to Something
36 Single Unders
-Rest 2:00 b/t Sets-
*Start at beginning of AMRAP on second set.
**Option for 5 Banded Strict Pull-Ups
(Score is Lowest Rounds + Reps)
10/10 Wrist Nerve Glides*
5/5 Single Leg Prone Leg Lift Stretch**
10 SLOW Alt. Bird Dogs
-Rest as Needed b/t Sets-
*Place an outstretched arm against the wall or post on the rig, with palm against the surface and fingers pointed down. Slowly lower head away from the arm. Hold for :03-:05 then release.
**Lying face down, bend one knee to 90 degrees. Lift high off ground while squeezing the glutes. Hold for :03-:05 before lowering.
(No Measure)