Warm Up and Mobility
Every minute on the minute x 7
6 – 8 Double DB Bench Press (Heavy)
Rest 3 minutes
Every minute on the minute x 7
4 – 6 Broad Jumps (for distance)
Rest 3 minutes
Every minute on the minute x 7
3 – 5 Strict Chin ups +
10 sec Chin over Bar Hold
Choose weight/progressions that allow 15 – 20 sec of rest each minute