Strength/Skill:5 minutes of: double unders or progression to DUs. then 100m sprints uphill x 6 60 seconds rest between
Protect your hands! Keep calluses shaved and file any tall spots before today.
100 Pull ups
100 Push ups
100 Sit ups
New Athletes WILL scale this workout to 50/50/50/50 and take 60 seconds rest between each different station. Or, work in teams of 2 splitting work equally.
Stretch: Scorpion, banded shoulder stretches, foam roll back, calves, hammies, thighs, hips and IT band.