Warm-Up. Static (Pronated) Hang x 30 seconds Inchworms x 5
Static (Supinated) Hang x 30 seconds
Squat Therapy x 5
Scapular Pull-Ups x 10 Broad Jumps x 5-10 Then… Workout: In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:
50 Double-Unders
40 Kettlebell Swings (24/16 kg)
30 Wall Ball Shots (20/14 lbs)
20 Overhead Squats (45/30 Kg)
10 Strict Pull-Ups Partner A starts with 50 double-unders, Partner B then performs 40 kettlebell swings, Partner A then performs 30 wall ball shots, Partner B does 20 overhead squats, Partner A does 10 strict pull-ups, then Partner B does 50 double-unders…and so on. Postworkout: 4 Rounds of 5 Rope climbs 10 Strict toes to bar 15 Triceps dips