Break into mangeble sets and try to sustain that pace throughout. Walking Lunges are bodyweight only. Times will range from 10-16:00 and all movements should be able to be completed in big sets. Athletes should not waste a ton of time on double unders either so use the scaling options available.
Push Press: Work up to a challenging set of 3. Rest 2:00
– Adv: Work up to 85-90% for a triple.
– Beginner: 6 x 4-5 adding weight if form permits.
KBS (53, 35)
Walking Lunges (BW)
L3: (45, 25)
L2: (35, 25) (Double Under Attempts)
L1: (35, 25 Russian Swings) (2x Single Unders)
1a) 1-Arm DB Rows: 3 x 15 ea.
1b) Banded Pushdowns: 3 x 12-15. Rest 60s.