10-Min Strength: Max reps of 2KB Front Squats or 2KB Shoulder Press: 5 sets of max reps, starting new set every 2 min.
Mobility between sets:
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Squats – 10 froggers, :30 Pigeon hold per side, :30 Quad Hip Flexor Stretch per side
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Press – 10 PVC pass throughs or 10 Wall Angels
Down The Ladder: How far can you get in 24-min?
Double Unders 50, 40, 30, 20, 10 (if subbing singles, 5:1, B = 3:1)
KB Headcutters 10, 8, 6 ,4 ,2
Pullups 10, 8, 6 , 4 , 2 (Unassisted or JG pullups)
Ralph McGill Loop (B = Parking lot lap)
Jungle Gym Push Up 10, 8, 6 ,4 ,2
For Example:
– 50 Double Unders (250 Singles), 10 KB Headcutters, 10 Pullups, Ralph McGill Loop, 10 JG Pushups
– 40 Double Unders (200 Singles), 8 KB Headcutters, 8 Pullups, Ralph McGill Loop, 8 JG Pushups so forth and so on all the way down to . . .
– 10 Double Unders (50 Singles), 2 KB Headcutters, 2 Pullups, Ralph McGill Loop, 2 JG Pushups