10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:10-:30 2-arm passive hang from bar + :10-:30 tripod or headstand hold]
A. Back squat, 2-2-2-2, 20X1; begin a set every 2:30
B. Strict pull-ups, 3 x :60 steady or 3 controlled negatives in :60; :60 rest
+
For time w/a 10:00 cap:
50* double-unders
10 burpees
40 double-unders
10 burpees
30 double-unders
10 burpees
20 double-unders
10 burpees
10 double-unders
10 burpees
+
4 sets:
:15 hollow rock – focus on low back pressed into ground throughout
:15 rest
*adjust double-under reps as needed so that the work is possible within the cap; 25/20/15/10/5, 10/8/6/4/2, even 5/4/3/2/1 double-unders is preferred over subbing single-unders today
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