20 Burpee Box Jump Overs 24/20″
1 Set Max Strict Pull Ups
20 KB Deadlifts 70/53lbs
Feel: Cardio / Muscle Overload
Pace: Sustain
Target Score: 4 Rounds / 25+ strict pull ups
Firebreather Score: 4+ Rounds / 40+ strict pull ups
Scaling
– BBJO: Reduce the height as far as necessary to maintain a jumping stimulus. A line-facing burpee with a jump is preferred to a burpee step over! If jumping is an issue due to injury, stepping over is fine.
– Strict pull ups: Remember, looking for a minimum of 10 the first round in order to get the desired volume. Athletes should use just enough bands to hit that or just above that number to scale. Ring Rows are also fine, just make sure they’re not super easy.
– KB Deadlifts: Reduce the weight down so that all 20 reps can be
5+ Rounds
5:00 Machine Flush
3:00 Mobility
Rotate through as many modalities as
you can, excluding running but not
walking. Pace should feel very very
easy, but elicit a nice sweat to aid in
your mobility routine. The goal with is
to work through 3-5 different areas of
the body during the 3:00 Mobility
windows.
20 Ankle Raises
20 Tib Raises
10 Inchworms
20 Reverse Lunges
10 Burpees
10 Step Overs
10 Ring Rows
10 Kickstand Deadlift / side
8 Burpee Box Step Overs
8 Hanging Shoulder Circles
8 Kickstand Deadlift / side
6 Burpee Box Jump Overs
3-6 Strict Pull Ups
6 KB Deadlift