Warm Up

Jump rope x 100, 16 lunges, 10 DB PP, 10 jump pull-ups, :30 hip flexor wall stretch ea. side

Mobility

Lying hamstring/IT band stretch w/band x 1:00 ea.

Skill

3 x max effort L-sit, 2:00 rest, record only time spent in full L-sit position unless you can't hold a full L-position at all, then choose hardest variation that allows at least 10 second hold for the first attempt 

Workout

"Jackie"- for time:
Row 1000m 
50 Barbell Thrusters (45/35#)
30 Pull-Ups (kipping or band-assisted kipping)

Intermediate and On-Ramp

Scaled "Jackie"- for time:
Row 750m
30 Barbell Thrusters (45/35#)
20 Pull-Ups (Kipping or Jumping)

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