WEDNESDAY MOVE

Warmup/Specific Prep

:40/:40 Banded Hamstring

5/5 Worlds Greatest Stretch

10 Cossack Squats

10 Down Dog Toe Taps

10 Down Dog Gas Pedals

20 Line Hops Forward/Back

20 Line Hops Side 2 Side

Toe 2 Bar Prep/Progressions

:20 Passive Hang

:3 Active Hand straight into 10 Tension Swings

10 Kipping Knees 2 Chest

Then go through T2B Progressions

Once completed, warmup Double Under’s and Cover Technique

"Conditioning

Level 1.

150 Single Unders

50 Air Squats

40 Wall Balls 6/4kg

30 Burpees

20 Kipping Knees

Every 15:00 x 2 Sets

For Time.

100 Double Unders

60 Air Squats

50 Wall Balls 9/6kg

40 Burpees

30 T2B

Reverse the order on the second set

(i.e., Set 2 begins with 30 T2B,  ends with 100 Double Under’s)

Score = Sum Total Time

Time Domain: 9-13 minutes per set

Time Cap: 15 minutes per set

Stimulus: Full-body stamina with mixed-modal endurance and repeatability

RPE: 8/10

Primary Objective: Complete Set 1 in under 12 minutes to allow 3+ minutes of rest before set 2.

Secondary Objective: Maintain consistency within ±1:00 on Set 2 despite reversed order