General Warm-Up
2:00 Cardio Choice
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:30 Single-Unders
10 Bootstrap Squats
10 Down Dog Toe Touches
8 Inchworm Push-Ups
10 Banded Pull-Aparts
5/5 World's Greatest Stretch
:20 Hollow Hold
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2 Sets:
8 Down Dog Pike Push-Ups
8 Quadruped Thoracic Rotations
10 Air Squats
:20 Plank Hold
For Time:
50 Double-Under’s
40 Wall Balls
30 Med-Ball Box Step-Overs
30 Alt DB Hang Clean and Press
100 Double-Unders
30 Alt DB Hang Clean and Press
30 Med-Ball Box Step-Overs
40 Wall Balls
50 Double-Under’s
Time Cap: 20:00
Score = Time
Medball: 9/6kg
Dumbbell: 22.5/15
Goals: 15:00-17:00
Stimulus: Chipper Conditioning / Mixed Modal Endurance
RPE: 8/10
Primary Objective: Finish inside the cap with the back half moving at the same pace as the front half.
Optional Accessories
For Quality:
3 Sets:
10/10 DB Bent Over Row
8/8 DB Half Kneeling Press
:20/:20 Side Plank
