Level 1

2 Rounds:

80 jump rope

10 HSPU (strict)

80 JR

20 Knee Raises

80 JR

30 Jump Switch Lunges

-3 min rest-

Level 2

2 Rounds:

10 Double Under

10 HSPU w/ pads

10 DU

20 L-raises

10 DU

30 Jump Switch Lunges

-3 min rest-

 

Level 3

2 Rounds:

40 Double Under

10 HSPU (Kipping)

40 DU

20 Toes to bar

40 DU

30 Jump Switch Lunges

-3 min rest-

 

Level 4 Rx

2 Rounds:

40 Double Under

10 HSPU (strict)

40 DU

20 Toes to bar

40 DU

30 Jump Switch Lunges

-3 min rest-

Motivation

 

 

Strength

Back Squat 3-3-3-2-2-2-1-1-1

 

Mobility: