“Striving for success without hard work is like trying to harvest where you haven’t planted”
~David Bly
Double Unders: 5:00
Get as far as you can in the following sequence
5-10-15-20-25…
or
5:00 Work on Double Unders with coach
G&C: (Volume)
EMOM: 6:00
Odd: 8-12 Strict Pull Ups / 8-12 Banded Pull Ups
Even: 10 Arch to Hollow Kip / 10 Hollow Rocks
Front Squat 15:00
3 x 5
Linear Progression add 2.5kg each week
Practice: Kipping HSPU 10:00
AMRAP 6:00
5 HSPU
10 Arch Rocks
Rest 3:00
AMRAP 6:00
5 Strict Toes to Bar
6 (3 each leg) Arch Pistol Roll