Long; Feb. 13-19, 2017

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

7 Min–Not for reps

5 reps of each movement in the workout*

*15 reps of Double Unders

Long Conditioning

30 Box Jumps, 24/20 in
30 Chest-to-bar Pull-ups
30 Kettlebell Swings, 53/35 lbs
30 Front Squats, 115/80 lbs
30 Toes-to-bars
30 Push Press, 115/80 lbs
30 Deadlifts, 115/80 lbs
30 Wall Balls, 20/14 lbs
30 Burpees
30 Double Unders

Accessory/Cool Down

5 Round Superset–Not for time (Rest 1:30 between rounds)

3-5 Reps Kipping Muscle-up Progression

4 Reps Running Long Jump

2 Min Flush (Walk, AirDyne, etc.)

7 Min Stretching