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