Jess hitting the 400’s with Archer!
10 double unders
10 wall balls
In pairs with a barbell;
Superfriend front rack stretch. Add a little weight on the bar if needed. Keep a slightly tighter grip to increase stretch while partner helps raise elbows. 1-2 minutes each twice.
Warm up front squat.
Get moving!! The cap is not designed to cut people off, it is there to help you understand the time frame for getting this done. Attack Annie hard. Do everything in your power to not be cut off.
Rest day or catch up day
10 strict toes to bar
10 push-ups on low rings
Scale to knee raises and regular/box push-ups as required.