Warm up

4 x 30 Seconds Each:

Single Unders

Superman Rocks

Russian Baby Makers

Hollow Rocks

Warmup Set

With Workout Weights:

12 Double Unders

10 Wallballs

8 Calorie Row

6 Alternating Dumbbell Power Snatches

4  K2E Toes to Bar

2 Kipping Bar Taps

2 Bar Muscle-ups


Couch Stretch: 2 Minutes Each Side

Medball Thoracic Opener: 2 Minutes

Pike Stretch: 2 Minutes



100 Double Unders

50 Wallballs (20/14)

40 Calorie Row

30 Alternating Dumbbell Power Snatches (50/35)

20 Toes to Bar

10 Bar Muscle-ups

• This big, long chipper workout includes a little bit of everything

• In order to get the most out of this 20-minute workout, choose weights and variations for every movement that you are capable of completing each in 2 sets when fresh

• The goal is today is to finish the first round and then see how far we can get into the second round

• Complete all reps at one station before moving onto the next

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