1.] General Warm Up

3 rounds of:

[30 sec] Single Unders

[30 sec] Double Unders

[30 sec] Single Unders

[30 sec] High Knee Sprint

-Rest 60 sec b/w rounds

2.] Strength/Power

4 rounds of:

[8] Horizontal Ring Rows

[60yds] Lateral Ape Crawls (2 gym lengths)

-Perform RR’s immediately after LAC’s then rest 60 sec.

3.] Work Capacity

Maximum rounds in 8 minutes of:

[2,4,6,8...] Squat Thrusters

[2,4,6,8...] Overhead Swings

-In round one perform 2 reps of each movement, in round two perform 4 reps of each movement, round three 6 reps and so on until the 8 minute time limit expires. 

4.] Finisher

5 rounds of:

[200m] Sprint

-Rest time should be equal to work time.

5.] Cool-down 

5-10 minutes of:

Static Stretching