Taken out of the rack and completed stationary and in a reverse step. 2-3 sets should be taxing. May increase across sets or kept at the same weight for 2-3 of the sets.
60 Double Unders
30/21 Calorie Row
15 Overhead Squats
Scaling double unders are to work for 1:00, 60 attempts, 1/2 the reps or 120 singles. Scaling ohs = overhead stationary lunges. Most bars will be empty today, SO please remember to sit them down following each set!
4×12 Russian Swings + 1:00 Weighted Plank
4×15 Double KB Russian Swings + MAX ghd sit up hold
Immediately following the swings, complete 1 max hold for each round.