FITNESS
Warm-Up
Three sets of:
Double or Single-Unders x 30 seconds
Cossack Squat x 10 reps, alternating
Followed by…
Two sets of:
Slider Seal Walk x 25ft forwards, 25ft backwards
Extended Inchworm with Hold x 3 reps, hold 5 seconds at end range on each
Then…
A.
Five sets of:
2-4 Strict Tempo Ring Dips @ 4011
immediately followed by…
20-30 second Ring Support Hold
Rest 30 seconds
Copenhagen Side Plank x 30-40 seconds each side
(accumulate the time if necessary)
Rest 30-60 seconds
B.
Five rounds for time:
30 Lateral Jumps Over Parallette
15 Push-Ups
3 Wall Walks
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