STRENGTH
Deadlift (GOALS + GUIDANCE: Work up to a 7/10 effort or 70% of your 1 rep max (if you have one.) The weight should feel like you could do another 2-3 reps. Maintain the same weight for the remaining sets. Record your weight.)

CONDITIONING
“Sun Needs to Rise” (Time)

27-21-15-9 Toes to Bar
81-63-45-27 Double Unders

MAx: knee or pike ups, 27-21-15-9 attempts
MVx: v-ups or leg lifts, 81-63-45-27 singles

GOALS + GUIDANCE: Strategically break up the toes to bar into small sets 3-9 reps, from the very start. This will save your grip and your hip flexors from going to failure! Spend no more than two minutes on the first set. Then, take a deep breath, relax your arms, and do either big sets of double unders or break them into thirds. Spend no more than two minutes on the first set of jumps. On the second round of the workout, spend :90 or less on each exercise. The third round spend :60 or less and the last round :30 or less. Target 10 minutes.