WARM-UP
A)
20 Double-Unders
Then, 3 Rounds:
10 Dumbbell Push Press
10 Dumbbell Deadlifts
Then,
20 Double-Unders
B) 5 Rounds:
2 Toes-to-Bar
2 Knee Raises
2 Sit-Ups
5 Strict Press, with a barbell
STRENGTH
Press
4 reps @ RPE 6
4 reps @ RPE 7
4 reps @ RPE 8×2 sets
WORKOUT
Capacity:
50 Double-Unders
25 Bar Dips
25 GHD Sit-Ups
– Rest 1 Minute
40 Double-Unders
20 Bar Dips
20 GHD Sit-Ups
– Rest 1 Minute
30 Double-Unders
15 Bar Dips
15 GHD Sit-Ups
– Rest 1 Minute
20 Double-Unders 10 Bar Dips 10 GHD Sit-Ups