6 rounds of:
4 Tire flip
6 Box jump ladder
(Baseline: Box 1: 16″ W, 20″ M, Box 2: 22″-26″ W, 26″-30″ M)
8 Dip (Scaled/ weighted to ability in each round)
(Up to) 1 minute rest
Box 1 or box 2 height may increase/ decrease as needed in each round. Each round of jumps should pose a challenge- scale accordingly.
Then:
12 2-count Turkish Get-up @ 25% of 1RM
Our 2-count TGU helps us break the movement down into specific pieces by requiring a 2/1000 count at each transition point (there are 9). If we are skipping steps, making a technical error, or trying to hurry through a portion of the movement we are weak at, the 2/1000 will catch it and force an adjustment. Switch arms as desired.
And then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:
2-hand tire smash @ 6lb. W, 10lb. M
Move powerfully and with fluidity, and match output throughout. Drop of more than 3 reps: 2 minutes Airdyne + 10 Burpees per.