Strength:

12 minutes to complete 5 sets of:

Push Press – 4 reps

Practice rebounding

Complete 8 Half-Kneeling Banded Rows per arm between rounds.

Workout:

4 x 3:00 rounds

15 Pull-Up/Ring Rows OR 10 Chest-to-Bar OR 5 Muscle-Ups

12 Alternating Double-DB Box Step-Ups (35’s/50s)

Max Reps Double-Unders in remaining time

1:00 rest between rounds

Athletes SHOULD have time to Jump Rope each round.

Reduce Pull-Up volume to allow for this, if necessary.