Warm-up

Skills: Final week of volume work before we retest the 60sec of Max Reps.

Every Minute on the Minute x 2min of:
Strict Handstand Push Ups x 50% of Max Reps

Followed by…

Every Minute on the Minute x 2min of:
Weighted, Drag, or Regular Rope Double-unders x 50% of Max Reps

Followed by…

Every Minute on the Minute x 2min of:
Toes to Bar x 50% of Max Reps

After completing this first full round (6min) repeat the entire set for a total of 12min.
You may break your reps up into multiple sets.

Conditioning:

Last Done 1/3/23 This is a gut check type of workout. Turn your mind off and just go.

As Many Reps as Possible in 5min of Burpee Box Jump Overs

Box Facing 2 foot jump back and 2 foot jump up for Rx (24/20)

Finish: 3 sets of:
20 Alternating Single Leg V-Ups
30 Hollow Body Bounces
40 Bouncing Knees to Chest