Warm-up

• 1:00 Bike or Machine
• 10 Squat Jumps + 5 Inch Worms + Push Up
• 1:00 Bike or Machine
• 10 V-Ups + 5 Kip Swings
• 1:00 Bike or Machine
• 50 Single Unders + 25 DUs
• –then–
  • -Calf Stretch (0:30 per side)
  • -Chest Stretch (0:30 per side)

METCON

• Every 4 mins for 20 mins do:
  • 15/12 Bike Erg Calories or Rower
  • 15 Toes-to-bars
  • 50 Double Unders
  • 15 Burpee-to-Touches, 6 in

Adjust reps as needed to finish around or under 3:00/3:30 each round. If you fall off pace, turn this into an AMRAP. If you don’t have a bike, perform the same calories on the rower.

QUALITY

• 4 rounds for quality of:
  • 8 Dumbbell Bench Press, pick load
  • 8 Strict Pull-ups

Move for quality, unbroken reps on the bench and pull ups, go up in weight each set on the bench if you want. Scaling Options: Scale to knee to elbows, knee raises or kip swings if needed, get some practice hanging on the bar. For the DUs scale to 30 seconds of practice or 75 Single