12 minutes to complete 5 sets of:
Push Press – 4 reps
Complete 8 Half-Kneeling Banded Rows per arm between rounds.
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.