Monday 7/24/2023

For max reps 

• 4 minutes Alternating battle rope waves

• 4 minutes Alternating DB split squat jumps 

30 second rest 

• 3 minutes Alternating battle rope waves 

• 3 minutes Alternating DB split squat jumps 

30 second rest 

• 2 minutes Alternating battle rope waves 

• 2 minutes Alternating DB split squat jumps 

30 second rest 

• 1 minutes Alternating battle rope waves 

• 1 minutes Alternating DB split squat jumps 
  

♀ 20-lb DBs

♂ 35-lb DBs

Minimal equipment: 

• Complete DB skiers or DB Russian style KB swings instead of battle rope 

Scaling:

Reduce weight for split squat jumps or change to reverse lunge 

Accessory: 

• Accumulate 2 minutes in an L-sit 

SPP (Specific physical preparedness): 

• Train/practice a particular task or skill for your specific goal 

Scripture: 

Exodus 16