A) Every 4 minutes x 4 sets:

– 12 alternating BB front rack reverse lunges (build each set)

– pull-ups (working on efficiency or strength building)

• L3: 6-10 chest to bar pull-ups
• L2: 6-10 kipping
• L1: 6-10 banded chest to bar

– double unders

• L3: 50  double unders (try and go UB and relaxed)
• L2: accumulate 30 double unders
• L1: 10-15 x single-single-double

 

B) For time:

– 1000/800m row

– 50 DB snatches (50/35)

– 30 toes to bar