A. Prance 1600m
B. Seated paper plate swings: 6×80 “Shorty George” to “Truckin” to “Boogie Down”
C1. Shadowbox Prance 4 x 800m
C2. “Turkish get up” 4×6
OK April Fool’s…the real workout is in comments.
Also – this is not a joke: Time to get STRONG!
04 01 15
A1. OTM [14]: Pistol practice: 6-10 reps each leg. Scale by using pole assistance or standing on box and allowing non-working leg to drop below box.
A2. OTM [14]: 1-2 LLRC or regular rope climbs.
B. FT [C15]: “Flight Simulator”
5-10-15-20-25…50-45-40-35…5 of Double Unders
Or practice DU [15]. If new to jumping rope, single unders.
C1. L sit: 5×20 sec. Scale by tucking legs.
C2. Barbell rollouts 5×3
Finisher: Prance around for funsies