Conditioning
E2MOM for 30 minutes (3 rounds of 5 stations):
1 – 40 Double-Unders (Rx+: 80 DUs)
2 – 200m Run
3 – 30 Sit-Ups or 15 GHD Sit-Ups
4 – 1 min Air Dyne at 65-75 RPM – not all-out, focus on keeping RPM consistent the full minute
5 – 1 min Max Pull-Ups
Score is total # pull-ups completed over the 3 rounds
SCALING:
-15 DUs, or ~1:30 of singles with DU attempts
-Jumping Pull-Ups with shoulders fully extended at bottom, or Ring Rows to chest
Cash-Out / Cool Down
1-Minute Max: Parallete Jump-Overs
Rx standards:
-Both feet must pass over parallete and touch ground together.
After all heats are done, Mobility cash-out:
Calf Smash on Kettlebell (5 circles with foot each direction on at least 3 spots along Achilles/calf)
Lax Ball Plantar Smash (1-2 min/foot)
Lat Smash on Foam Roller (1 min/side)