::Core | Warm-up::
Three supersets
A1. 10 Evil wheel roll-outs
A2. 10Supermans

EMOTM for 15 Minutes:
A1. 10 Pull-ups (strict > C2B kip, no butterfly)
A2. 15 Box jumps, 24″/20″
A3. 50 Double unders
At the 15 Minute mark, sprint 400 Meters and done!
Notes: If you’re still working on your pull-ups, you’ll perform a jumping “negative” pull-up at lower reps. For box jumps and double unders, I want you to finish no later than the 40 second mark. Scale reps as needed to fit within ideal work:rest ratio.

Daily Whiteboard