A1: 2:00 establish MAX unbroken double unders
B: MAX effort Push Press
20:00 to establish 3RM push press.
perform weighted pull-ups between working sets @ BWx1.25
(scale wt. pull-up to achieve minimum 3 reps/set)
A2: 2:00 establish MAX unbroken double unders
C: MetCon – CAP12
400m run
10!1
- front squat #135/95
- Knees to elbows
400m run
D: isometric complex
accumulate time throughout all movements (running clock, :10 transitions)
- MAX time bar hang (any grip)
- MAX time plank position (from top or forearms)
- MAX time wall sit (at parallel, hands off)