WARM UP
5′ Practice Double Unders; then 2 Rounds Of:
10 Plate GTO
10 Knees to Elbows
10 Down Ups
10 Back Extensions
10 Turkish Sit Ups
MOBILITY & SKILLS
Shoulders – Kipping – Muscle Ups
STRENGTH
3 Supersets Of:
8 DB One-Arm Bent Over Row (each side)
8 DB Box Step Ups (each side)
CONDITIONING
For Time
90 – 80 – 70 Double-Unders
9 – 8 – 7 Muscle-Ups/Chest To Bar
9 – 8 – 7 One Arm DB Clusters #20/12,5 ( Alternate Arms )
