MOB: Ankles. Calves. Hamstrings. Hip Flexors. T-spine. Shoulders.
WU: 1:00 of single unders. 2 rounds of :30 work/:30 rest of double unders. 5 HSPU. 5 Pushup.
REVIEW: HSPU. Pushup. HPC.
S: Hang Power Clean. 15 minutes to a heavy 3RM.
C: Ascending Ladder in 10:00 of:
4 Double Unders
(Then, 2,4,8… 4,8,16… 8,16,32… 16,32,64… etc. how far can you get?)
LIII: Just add one extra HSPU rep/round instead of multiple reps. (Round 2 would be 2 HSPU, Round 3 would be 3 HSPU, etc.)
LII: Subs of choice at rx’d rep scheme. (If you are doing wall walks, one additional wall walk rep/round instead of multiples is fine.)
LI: Subs of choice at LIII rep scheme. Attempts count on double unders. If doing single unders for toe taps to a plate start at 12 singles. (Round 2 would be 24, Round 3 would be 48, Round 4 would be 96, etc.)
PWMOB: Rollout shoulders and calves. Stretch shoulders and calves.
S: HPC to a medium weight or 5×5 RKB is fine.
C: DB shoulder press is fine instead of HSPU. Calorie Row instead of Double Unders.