Warmup
2 Rounds not for time
30s on 10s transition
Line Hops
Spider man stretch right leg
Spider man stretch left leg
Inchworm stretch
Mountain climber
Body weight good morning
Burpee
Full Kit
A.
As many reps as possible in 3 mins of:
Double Under
B.
For Time:
30 Double DB Devils Press, 22.5/15kg
*Rest 3 min between double unders and 30 devils press.
Scale
*Substitute single unders for double unders
*Reduce weight of devils press. Can use double kettlebells if needed.
Barbell
*If you do not have dumbbells substitute a 30 x 1 burpee + 1 power snatch 95/65
Accessory
5 Rounds
10s on 30s off
L-Sit
*You can scale the L-sit by tucking 1 leg and leaving the other leg extended OR tucking both legs into a knee raise.
Limited Kit
A.
As many reps as possible in 3 mins of:
Double Under
B.
For Time:
60 Single arm DB Devils Press, 22.5/15kg
*Rest 3 min between double unders and 60 devils press.
Scale
*Substitute single unders for double unders
*Reduce weight of devils press. Can use double kettlebells if needed.
Barbell:
*If you do not have dumbbells substitute a 60 x 1 burpee + 1 power snatch 95/65
Accessory
5 Rounds
10s on 30s off
L-Sit
*You can scale the L-sit by tucking 1 leg and leaving the other leg extended OR tucking both legs into a knee raise.
No Kit
A.
As many reps as possible in 3 mins of:
Jumping Jacks
B.
For Time:
60 Double Bag Devils Press, 22.5/15kg
*Rest 3 min between double unders and 60 devils press.
If you dont have a bag:
60 V-Up to Jumping Lunges to Jumping Jack
—> 1 rep =
1 V Up
go to 2 Jumping Lunge (each leg 1)
to 1 Jumping Jack
Accessory
5 Rounds
10s on 30s off
L-Sit
*You can scale the L-sit by tucking 1 leg and leaving the other leg extended OR tucking both legs into a knee raise.
Comments