1. Flight Simulator 



For Time


Unbroken Double-Unders


Time cap 25 mins


Each set must be unbroken. must stop before starting the next set. Rest as needed between sets. If a set is broken, athlete must start again from the beginning of that set.


Scaling option



Unbroken Double-Unders



  1. 10-20-30-40-50-40-30-20-10 or
  2. 10-20-30-40-50-60-70-80-90-100-90-80-70-60-50-40-30-20-10

Unbroken Single-Unders


  1. Superset Body armor


5 sets of, not for time:

5 strict press

5 weighted strict pull ups

3 tire flip (can be done individual or with partner)

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