Warmup - Do 3 rounds of:
Pullup - 5 reps
Pushup - 10 reps (not hand release)
Air Squat - 15 reps
#1 Clean Grip BB Row - 5 sets x 5 reps
Start at 60% of your clean 1RM and add weight by feel.
#2 On the 50 meter course, run 800 meters for time.
#3 Double Unders
Start a timer. You have 5 minutes to hit a max set of UNBROKEN double
unders (unbroken just means how many reps you can do in a row without
messing up).
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