Mobility
:60/:60 Banded Lat Stretch
General Movement Prep
1 Set For Quality
1:00 Jump Rope
10 Banded Good Mornings
5 Yoga Push-Ups
:15 Dead Hang
10 Scapula Pull-ups
5 Walk Out Pushups
7 Ring Rows with a pause (1 sec)
Conditioning
For Time:
1000/800m Row
20/15 DB Facing Burpees
200 Double Under’s
20/15 DB Facing Burpees
50/40 Pull-Ups
20/15 DB Facing Burpees
50/40 DB Hang Clean and Jerks
20/15 DB Facing Burpees
1000/800m Row
DU. Sub 200 Singles
DB. 22.5/15
Score: Time
Goal: 20:00-25:00
Time Cap: 30:00
Stimulus: High-volume chipper blending cyclical endurance, gymnastic pulling, and dumbbell stamina
RPE: 8/10
Primary Objective: Maintain consistent pacing across all movements and rows.
Secondary Objective: Manage grip and shoulder fatigue to keep double under’s, pull-ups, and db hang clean and jerk sustainable.
