3 rounds for completion as warm-up:
15 single-unders
10 alternating toe touches from plank
15m walking lunges
15m bear crawl
Every 2:30 for 15:00 (6 sets):
3-4 back squats, 30X1
*build from light/moderate to heavy w/goal of finishing just a bit heavier than last week’s 4-5, and practice a few kip swings between sets
+
For time w/9:00 cap:
45 pull-ups
90 double-unders or 180 single-unders
45 wall balls
+
5:00-10:00 coach-led mobility
Post results to comments.
A. 155-175-195-205-215-215. All sets of 4 except last 2 sets for 3.
5:35.
Sets of 5 for the most part on pull ups,
40-20-20
3 sets of 15 on wall balls.
4×135 145 155 165 3×175 185
20 wall balls at 9:00 / Finish at 11:30