For time:

100 Double Unders

Single Arm Dumbbell Overhead Lunge, 50 lbs, 150 ft

25 GHD Sit-ups

75 Double Unders

Single Arm Dumbbell Overhead Lunge, 50 lbs, 100 ft

25 GHD Sit-ups

50 Double Unders

Single Arm Dumbbell Overhead Lunge, 50 lbs, 50 ft

25 GHD Sit-ups

Stimulus is moderate pacing. Athletes should find a pace that can be maintained across the entire workout and avoid starting with an intensity that is not sustainable. If athletes feel able, they are welcome to increase intensity slightly as sets go down in volume but should be able to maintain this new intensity level.

We recommend that athletes switch arms on the overhead walking lunge every 25-50ft. However, it is not a requirement to alternate arms.

3 Rope Climbs

* Every 2 mins for 10 mins.

OR Rope Climb Practice, 10 mins