Warm Up 

The Complex warm up

3 minute jump rope complex

10 singles/ 10 singles as fast as possible/ 10 singles/ 10 double unders

3x

1. Push up complex (5 close/ 5 shoulder with apart/ 5 ultra wide) 

2. Pull up complex (5 close/ 5 shoulder with apart/ 5 ultra wide) 

3. Mid section complex (5 tucks/ 5 v-ups/ 5 Hollow rocks) 

4. Posterior complex (5 superman/ 5 super rock/ 5 good morning)

5. Stationary lunge complex (5 forward lunges/ 5 lateral lunges/ 5 reverse lunges)

WOD

3 rounds of:

30 pull ups

30 jumping lunges