Strength: Do one of the following
1. Strict Pull-Ups 5x5x3x1x1x1x1 (If these are easy then add weight)
2. 3x3x3x3 Eccentric Pull-Up 3 count to lower (Use a box to jump and hold above the bar, hold, then lower for 3 seconds. Repeat by jumping above the bar. You DO NOT have to start with a pullup. Jump up and lower down)
3. Ring Rows 5x5x5x3x3x3x3
***No Bands today with pull-ups
15 KB Swings (55/35)
40 Double Unders
1 Minute of Plank (cumulative)
*18 Minute time cap
Every person in Seattle needs to see this video, because music in a conversation will come up and you don't want to sound like an idiot. (Doesn't the cartoon smart person in this video look like Lyle).
Whoo Hoo, you can never go wrong with ROCK-N-ROLL!!!!!!!