5×5 Bent Row
Then, after 5 minutes rest…
3 Rounds for time of:
50 Double Unders
Cool down: max plank hold
Notice all of the fancy equipment in the photo above? That’s right, there isn’t anything there but a jump rope and a medicine ball. Lemme let you in on a little secret about why our training protocol is very successful: it’s simple. We don’t need crazy machines, wacky exercises or anything like that. We do time-tested movements at high intensity. That intensity element is so key and gets ignored all too often. Why? Because intensity sucks. No one wants to spend time in the pain cave. Do these kind of workouts slow and you won’t get much out of them. Hit them hard and they’ll hit you back.
Chris “Hits Like a Girl” Worden
Jason and Meredith were willing to go well into the pain cave during the “cool down”.
Meredith enjoying some well deserved floor space after holding a plank for damn near as long as it took her to finish the metcon (yes, she owned that, too).