I. Jumprope x 2-3:00
II. Dynamics and Agilities
III. Scorpion Sandwhich
Impact/Focus: Flight Simulator
Complete one of the following pyramid rep schemes of Double-unders for time.
There will be a 12:00 Incentive Time Cap.
I. Single-unders (scaled movement) x
10-20-30 … 80-90-100-90-80 … 30-20-10
(+/- 10 Reps per rung)
II. Double-unders (scaled volume) x
III. Double-unders (Rx’d) x
5-10-15 … 40-45-50-45-40 … 15-10-5
Notes: Complete each rung on the ladder unbroken before moving on. All the way up and down is a complete evolution. Scale to three fail attempts per rung before moving onto the next task.
Post rounds completed to comments.
Complete the following for time
As quickly as possible;
10 x B.C. Run (50ft + 50ft)
5 Rounds of
1-arm Dumbbell Snatch (50/35lbs)
GHD/Abmat Sit-ups x 35-30-25-20-15 reps
5 x B.C. Run (50ft + 50ft)
Notes: Less panic, more excitement… Surprises are fun, AMIRITE!?
Post scores to comments.