daniel swings



4 sets
5 reps of strict chin-ups (supinated – palms facing you)
Use assistance (bands or feet supported) or add weight so that 5 reps is challenging but doable.


4 rounds
0:30 – Max double unders
0:30 – Max burpees
0:30 – Max 10m sprint
0:30 – Max rest

Keep a running total so you have a single rep count for each round.  For example, if you get 30 double unders you would start your burpee count at 31.  On the sprints, there is no need to touch the floor with your hand.  Make sure one foot crosses the 10m mark and turn around.  Each 10m is one rep.  In other words, up and back is 2 reps.