July 21, 2020

“I love a simple day, 3 rounds, super fast, the brain barely has to be iengaged at all. With that in mind this is a sprint, we want you shifting as fast as you can, so if there’s a movement you’re struggling with by all means warm it up but if you’re doing 2s and singles from the get go then you’ve chosen badly. I know some of you are getting on well with your pullups but if it is not that day you can scale to inverese rows, towels and doors, broomsticks and chairs, dining room tables, rings on a pullup bar, there are many, many options available to you choose one. Dips is the same story, if you’re struggling with RX dips then please go to your toe spots, or bench dips, anything to keep you moving fast and fill those lovely muscles with blood and lactic acid. Double unders should be done in less than a minute, ideally we’re looking for the super fast amongst you to have them done in 30 seconds, scaling can be single unders for double the number or penguin taps for the same number, just remember to stay light on your feet, up on the toes, your downstairs neighbour should barely hear you.
Fastest of you should be done in 5 minutes or less, none of you should be taking longer than 9 minutes, so please scale accordingly, you know I only nag because I love you, right?”