Warm Up
3 rounds
- 6 ring swings
- 6 kang squats @ 45/35
- 6 jumping squats
- 10 single-unders + 15 double-unders
Strength
- 6 x 4 back squat
Conditioning
5 rounds
- 2 ring muscle-ups
- *8 alternating pistol squats (4 each leg)
- 40 double-unders
*pistols can be scaled to a box, assisted with a band, or assisted by holding onto the rig if necessary
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