Strength
5 sets:
- 3 Speed Front Squats @ 55% 1RM
- Rest :30
- 5 Tall Box Jumps
- Rest :90
Conditioning
“Flight Gone Bad”
Reps of 10-20-30-40-50-40-30-20-10:
- Unbroken Double Unders
- Between each set, complete 3 Muscle-ups
- Anytime you fail to complete a set of DU’s unbroken, complete 5 burpees.
Double the reps for single Unders. Sub 6 Strict Pull-ups for muscle-ups. 20 minute time cap.