1 min of jumping jacks
10 shoulder pass throughs, pvc pipe
5 inchworm push-ups (or regular/knee push-ups)
10-15 Russian kettlebell swings (light load)
*Ensure you are fully warmed-up before beginning the workout.
50 Double Unders
10 Hang Power Cleans, 135/95 lbs
10:30 or less.
More Likely time:
(consider scaling if this seems unrealistic)
Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.
50 Single Unders
10 Hanging Knee Raises
10 Hang Power Cleans, 95/65 lbs
Push-ups or Knee Push-ups
Hanging Knee Raises or Sit-ups
50 Jumping Jacks
20 Glute Bridges
Hold 1-2 mins.
Pec Stretch (laying on side)
1-2 mins per side.
Cobra Stretch (abs)