A) 3 rounds:

30 Single-Unders
200m Run
10 Ring Rows

B) 2 Rounds:

40 seconds Plank hold
20 seconds rest
40 seconds Kettlebell Swings
20 seconds rest



Heavy 4

Then 2 sets x 4 reps at 90% of heaviest 4 rep.

Objective: build to a heavy 4 rep deadlift. Then take 10% off that number and perform the designated number of sets for 4 repetitions.


2 Rounds:

80 Double-Unders
400m Run
20 Chest-to-Bar Pull-Ups

Workout Tip

Double-Unders: you should be able to complete all repetitions in 3 minutes or less, scale as needed.

Chest-to-Bar: if you have trouble with this movement, scale the movement to chin over bar pull-ups.

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