Equipment Required: Plyo box, light KB
1) 3 rounds:
– 1 Spiderman Lunge each
– 2 Single Leg Upward Dog to Standing each
– 5 each Step-ups
– 10 Russian Swings
Gymnastics Skill Work
10 minutes working on a skill of your choice.
– Static Holds IE Plank, Ring support etc.
– Perfecting Bodyweight movements IE Push-up, Squat etc.
– Higher Skill Gymnastics IE Muscle-ups, Handstand Walk etc.
Every 4:00 x 5 sets
1000/800 Meter Bike
15 Russian Swings (70/53)
50 Double Unders
– Goal: Challenging effort. You should have enough rest to repeat your level of output for all 4 sets. Track all splits, if your split time starts dropping you started out too hot. You should have 60-90s of rest each round.
L2: (53/35) (35/15) (30s Double Under Attempts)
L1: (500 Meter Bike) (26/20) (Single Unders or Penguin Taps)
400/300 Meter Row