4 sets as easy warm-up:
200m easy jog
15m med ball bear hug carry
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10:00 bar muscle-up & pistol practice – everything non-fatigue, alternate movements w/rest between, work on efficient kipping and solid bottom position of pistol
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Every :60 for 10:00 (5 sets of each):
1st: 3 hang squat cleans, light/moderate and fast out of the hole
2nd: 1 rope climb or 4 rope pull-ups
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5 sets:
10 push-ups, 2011 – note the tempo and stick to it, each rep should take exactly :04
12 glute-ham sit-ups
48 double-unders, commit to mandatory unbroken if already proficient
:60 rest
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