Hope everyone has recovered from Monday!
3 rounds
10 toes to rings
10 backwards single unders
10m walking lunges
Then;
For quality (2-3 rounds)
7 toes raises
5 toes to bar (scale to knees to armpit)
3 knees to elbow
Toes to bar practice (work on getting your first full toes to bar or linking together multiple reps)
Challenge;
1 pull up + 1 chest to bar + 1 bar muscle up
(add one extra rep after each successful attempt, i.e. 2+2+2, 3+3+3 etc)
4 rounds for time of:
15 box jumps
50 double unders
200m run
Men: 36-in. box
Women: 30-in. box
Masters
Men: 30-in. box
Women: 24-in. box
Lots of high impact today, be sure to roll out your calves before and after the workout. If you tend to get tight calves or have not done this volume of jumping in a workout, be sure to get in early and spend a bit of extra time on the bike or doing a jog to really warm up. Scale as needed and no rebounding if you have not got the capacity for large volume of jumping.
3 rounds for time:
10 handstand push ups
20 alternating pistols
30 hip extensions
5 rounds:
5 kip swings straight into
5 toes to bar (or kipping knees to elbow)
https://youtu.be/rp90cHN1Aj8