Strength
Weighted Pull Ups Sets of 5
Double Unders 20 unbroken or 1:00 of practice (must attempt double unders)
Scorpions 5 R/L
Met Con
In 2:00 perform 50 Unbroken Air Squats, rest remaining time *
In 2:00 perform 30 Unbroken Push Press, rest remaining time
In 2:00 min perform 50 Unbroken Air Squats, rest remaining time
In 2:00 min perform 30 Unbroken Push Press, rest remaining time
* 5 Burpees pen for each break plus additional 10 burpee penalty for not completing reps
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