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0:00-0:10
Warmup: 400m Run, then… Butt kickers, High knees, Shuffle, Grape vine, burpee long jumps (6 reps)
10 Arm circles, 10 chest pops, 10 PVC pass throughs
Mobility: T-spine mobilization

Health
A. 0:10-0:30
Every minute, on the minute, for 12 minutes:
Minute 1 – Dips x 6-12 reps
(if you’re proficient, aim for the high end of the range, if you don’t have them yet, perform 3 reps of negatives – a 4-6 second eccentric on each rep)
Minute 2 – L-Seated Dead Hang x 30-45 seconds
(assume the bottom of an L-Pull-Up with heels above horizontal plane of buttocks and hang from the pull-up bar holding position for 30-45 seconds)
Minute 3 – Double-Unders x 40 reps

B. 0:30-0:50
21-18-15-12
SDLHP
Box Jumps

Classic:
A. 0:10-0:30
Every minute, on the minute, for 12 minutes:
Minute 1 – Dips x 6-12 reps
(if you’re proficient, aim for the high end of the range, if you don’t have them yet, perform 3 reps of negatives – a 4-6 second eccentric on each rep)
Minute 2 – L-Seated Dead Hang x 30-45 seconds
(assume the bottom of an L-Pull-Up with heels above horizontal plane of buttocks and hang from the pull-up bar holding position for 30-45 seconds)
Minute 3 – Double-Unders x 40 reps

B. 0:30-0:50
21-18-15-12
SDLHP (95/65)
Box Jumps (24/20″)

Mobility: 0:50-1:00