| Warmup Go through a kipping warmup, then: 3 sets 4 lunges up to heaviest weight 1 of each kipping movement 20 du |
| Workout 3:00 on/3:00 off for 4 rounds Round 1 30 Back Rack reverse lunges 95/65 15 pullups max double unders in remaining time Round 2 24 back rack lunges 115/75 12 toes to bar max DU Round 3 18 back rack lunges135/95 9 chest to bar max DU Round 4 12 back rack lunges 155/105 6 BMU max DU Rx+ same reps for the gymnastics work and lunges |
| Cooldown 1:00 couch stretch 1:00 calf stretch (straight leg) 1:00 calf stretch (bent leg) |
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