Mobilize, then:
Warm-Up Primer
Two rounds at 70-80% effort of:
50 Single-Unders
50 foot Single Arm Overhead Carry (each arm)
30 seconds Weighted Deadbugs
15 Banded Face Pulls
10 Chest-to-Bar PVC Bender
Gymnastic Skills Work
Please watch this video
and then …
Two sets of:
Chest-to-Bar Elbow Drivers x 5 reps
Half Pull-Up x 3 reps
and then …
2 Butterfly Pull-Up/Chest-to-Bar Pull-Ups or 2 Kipping Pull-Up/Chest-to-Bar Pull-Ups (focus on perfect mechanics)
Repeat for a total of 3 sets
“Double Trouble”
35-49:
For time:
50/35 Calorie Assault Bike
100 Double Unders
50 Chest-to-Bar Pull-Ups
100 Double Unders
50/35 Calorie Assault Bike