Warm-up:
3:00 Machine
-into-
10 mins
20-second Single Unders
1 Zombie Rope Climb
5 PVC Muscle Snatch
5 PVC Push Press
5 PVC Overhead Squats
+
Freedom (RX'd)
Teams of 2
8 sets (each/1:1)
50 Double Unders
1 Rope Climb (Or 5 Strict Pull Ups)
5 Overhead Squats @ 155/105#
—
Independence (Scaled/Masters)
Teams of 2
8 sets (each/1:1)
35 Double Unders
1 Rope Climb (Or 4 Strict Pull Ups)
5 Overhead Squats @ 95/65#
+
Accessory - CORE
4 rounds:
15 Stick Sit Ups
30 Flutter Kicks (each side)
8 Around the Worlds (each side)
30 yd Isolateral DB Farmers Carry (left)
30 yd Isolateral DB Farmers Carry (right)