Mobilize, then:
Skill-Based Movement Primer
Every 5 minutes, for 15 minutes (3 sets) for times:
20/15 Calories of Assault Bike
10 Toes-to-Bar
20 Single-Arm Dumbbell Overhead Squats (35-54: 50/35 lbs; 55+: 35/10 lbs – 10 each arm)
Scaling Options for Toes-to-Bar:
V-Ups
Knees-to-Chest
Knees-to-Elbows
A.
Every 2 minutes, for 10 minutes (5 sets) of:
20/15 Calorie Row
4 Power Cleans @ 65-70% of 1-RM Power Clean
At the 10 minute nark. . .
Every 2 minutes, for 10 minutes (5 sets) of:
40 Double-Unders (55+: 30 Double-Unders)
*Power Cleans
*Sets 1-3: 3 reps @ 75-80%
*Sets 4-5: 2 reps @ 80-85%
Scaling Options for Double-Unders (choose one of the following):
Single-Unders x Double the Reps
Reduce the amount of reps by half
30 Seconds of Double-Under Attempts
B.
Every 90 seconds, for 27 minutes (3 sets) of:
Station 1 – Farmer’s Carry x 60 seconds
Station 2 – Push-Ups x 15 reps @ 1111
Station 3 – Hanging Knee Raises x 15 reps @ 2111
Station 4 – Russian Kettlebell Swings x 25 reps
Station 5 – Zottman Curls x 12 reps @ 3011
Station 6 – GHD SIt-Ups x 45-60 seconds