Conditioning:

Complete as many rounds and reps as possible in 6 minutes of:

7 Toes-2-Bar

35 Double Unders

 

…rest 3 minutes, then…

Complete as many rounds and reps as possible in 6 minutes of:

7 Strict Pull-ups

12/9 Calories Biked

 

For Total Score

 

Strength:

Back Squats

3-3-3 @ 70/75/80%

1-1-1 @ 85/90/92.5%

 

For quality

 

Flexibility/Mobility:

Barbell Shoulder smash – 1:30/side

Barbell Quad Smash – 1:30/side

Spinal Twist – 1:30/side

 

 

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