Prep
1) Foam roll wherever you need it.
2) 3 Rounds:
– 5 each BW Lunges
– 10 Scap Pull-ups
– 10 Kip Swings
– 30s Jump Rope Practice
A.
Partner Conditioning
0:00-10:00:
10 Toes to Bar
25 Double Unders
12:00-22:00
10 Cal Row
200 Meter Run
24:00-34:00
10 each Plate Lunge + Twist (45/25)
25 Meter each Lateral Sled Pull
– Goal: Challenging effort, each partner completes a full round of the circuit before tagging their partner in.
L2: (Hanging Straight Leg Raises) (30s Double Under attempts)
L1: (Weighted V-ups) (Penguin Taps or Single Unders)
B.
Recovery
5 minutes of easy bike, walk, or row done with nasal breathing.