Warm-Up
Watch the Standard Warm-Up Video Here
then
5 Rounds for time of:
- 5 Strict pull-ups
- 10 Push-ups
- 15 Sit-ups
- 20 Step-ups (20/24)
- 25 Double-unders
- 30 Second Forward Plank
Stimulus Goal:
Why Do This Workout? Improve upper body and core strength.
Duration and Feel: the goal is to finish under 24 minutes. The pull ups should be challenging with something you can do 5 reps unbroken when you’re fresh. Push ups shouldn’t need to be broken up more than 2 times, and you should be able to move through everything else.
Specific warm-up focus: Make sure lats and shoulders are ready for strict pull ups. Do some scap pull ups.
Scaling Options: Do banded pull ups if you can’t do strict pull ups, or do ring rows. Or add a DB between your feet if your pull ups are strong. Do push ups on a bar or knee push ups. use a lower box for step ups. Do high jump singles with some doubles mixed in for the 25 jump rope reps.
