1.) Try to complete each set of double unders unbroken.
2.) Complete the workout between 10:00-15:00.
3.) If scaling ring dips, perform an alternative you don’t normally use.
Double Unders (SU x 2)
Double Unders (SU 100-80-60-40-20)
3:00 L-Sit Hold (Parallettes, Bar, Rings)
10 Alternating Scorpion Stretches
:30 Lacrosse Ball Roll / Foo
Target | 10:00-15:00
Ring Dips | Use reps or a movement that allows you to finish each round in 3-4 sets.
Today’s workout is a simpler one focused on allowing you to sprint while testing your upper body strength endurance. If at the end of your first round you look up at the clock and see 4:00, look to scale the ring dips. If you are scaling the ring dips, work with a scaling option that you don’t normally choose. Challenge yourself and get outside your comfort zone. Look for the ring dip to be the sticking point of today’s workout. Consider smaller sets of reps from the start in an attempt to manage the volume. If we find ourselves down to singles on the ring dips early in the workout, consider reducing the total reps in each set