“Performance is directly correlated with intensity. Intensity is directly correlated with discomfort”
-Greg Glassman
Warmup: 10:00
Practice Double Unders
Practice Triple Unders
Mobility:
Accumulate 2:00 Bar Hang
2:00 (each leg) Barbell Quad Smash
2:00 (each leg) Quad Couch Stretch
EMOM: 15:00
1st: 5-8 Strict Hollow Pull-ups + 5-10 Kipping/Butterfly Pull-ups
2nd: 20 Double Unders
3rd: 3-5 Slow Candlestick Lowers
Cash Out:
50 Burpees