Strength

Superset 5 Sets (Ascending Weight) of:

8 Supinated Grip Bent Over Rows

1 Weighted Chin Up

MetCon

50 Double Unders

50 Situps

40 Double Unders

40 Hanging Knee Raises

30 Double Unders

30 V-Ups

20 Double Unders

20 T2B

10 Double Unders

10 GHDSU

Accessory

5 Sets of:

20s Weighted Plank (Hands)