Prep:
Complete 200 Single Unders in any number of sets/reps
+
Dynmaic Warm Up
A. Bike/Row
30 sec AB 80-85%
15 sec rest
30 sec Row 80-85%
15 sec rest
30 sec Shuttle Run 15m
15 sec rest
x3 sets
B. 5 Sets:
20-30 sec HS Hold or 2 Kick Ups
5 Slow Crossover Victory Pulls (pause one sec)
20-30 sec Sorenson Hold
rest as needed