COMPETE – 23.04.04

WARM-UP

1 set:

:30 single-unders

:30 alternating single-leg toe touches

:30 inchworms

:30 air squats

– Rest :10 between movements.

1 set:

:30 single-single-double

:30 pike push-ups (floor)

:30 up-downs

– Rest :10 between movements.

1 set:

:30 double-unders

:30 burpees

– Rest :10 between movements.

3 sets:

20 double-unders (both partners)

4 devils presses (split)

– No rest between sets.

NOTES

Use the first three sets to elevate the heart rate and move your body through a full range of motion.

In the last three sets, partners work together to complete the sets; practice communication, and find your proper workout options.

AMRAP 20 with a partner:

50 double-unders

1 devils press (35/50 lbs)

2 devils presses

3 devils presses

2 devils presses

1 devils presses

– Both partners perform 50 double-unders at the same time. Then partner A performs 1 devil’s press, partner B performs 1 devils press, partner A performs 2 devils press, partner B performs 2 devils press, and so on. After going back down the ladder, partners perform 50 double-unders.

NOTES

Stimulus & Goals

~5 rounds.

Both partners work to complete 50 double-unders each.

One person works at a time to complete each set of devils presses.

Ascending and descending reps keep paces high throughout the workout.

BIKE CONDITIONING

For time:

240/300-cal. C2 bike

NOTES

Stimulus & Goals

14:00-20:00.

Stamina and endurance with a monostructural movement

ACCESSORY - I

Accumulate:

3:00 L-sit hold

NOTES

In Accessory – I, perform the L-sit by using a pair of parallettes, hanging from a pull-up bar, or getting creative to find a way to get yourself off the ground. USe the same variation for the entire 3:00 of work. Choose a variation that allows you to hold the L-sit for at least :10 and no longer than :40. You can rest as needed, but pick up where you left off until you accumulate 3:00 of work.

STRETCHING

2 sets:

:30 forearm stretch

:30 calf stretch/leg