Dynamic Warm-up

Strength & Skill:

Every Minute on the Minute x 12min

1- Muscle-ups x 2-5 reps (Substitute with ring dips since we did strict pulls yesterday)

2- Kettlebell Deadlifts x 10-12 reps

3- Double-unders x 45sec (No singles, practice your Dubs!)


Times will greatly vary, from 1min to 5min. There’s no time cap, but everyone should be shooting for at least sub 5 minutes. You should have nothing left when you are done with this test. You don’t want to blow up too early, but you’ve got to empty the tank towards the end.

50 Calorie Assault Bike


Cool down with a walk or bike, then some couch stretching or quad roll outs

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