Specific Prep
2 Sets
:30 Jump Rope (Singles, Double Under’s)
10 Cossack Squats + 10 Air Squats
10 Down Dog Toe Taps + Gas Pedals
5 Tuck-Ups + 5 Alt V-Ups + 5 V-Ups
Conditioning
20:00 EMOM
Minute 1: 15 GHD Sit-Ups
Minute 2: 50 Double Under’s
Minute 3: 20 Wall Balls
Minute 4: 12.5m Sled Pull
Minute 5: Rest
Wall Ball: 9/6kg, 10/9ft
Stimulus: Midline Capacity / High Skill Gymnastics
RPE: 7.5/10
Primary Objective: Complete each prescribed working minute in under 45 seconds, leaving meaningful rest before the next minute flips.
Accessories
For Quality:
3 Sets:
5/5 Low Plank Knee to Elbow, Slow
10 Goblet Cossack Squats
20/20m Single Arm KB Overhead Carry
