General Warm-up: Coaches’ Choice
20 jumping jacks
20 seal jacks
20 PVC passthroughs
8 rounds of:
40 Double unders
7 Strict Pull-ups
10 Lateral burpee over plate
**Rest 2 min between rounds**
C+: DU, strict c2b
C: DU, strict PU
P & F: 50 singles, banded strict pull up
Goal is to move fast through each round and then rest. If capable, you can physically jump OVER the plate to the other side for each burpee and do NOT have to touch the plate each time. Everyone should use a 45# plate.
No ring rows unless absolutely necessary. Shoot for no more than 3 sets of strict pull ups each round.
Cool down: Coach led foam roll and/or stretching session